The NAP Life & Work Toolkit

1. Module 1

   Quick Start

   Five pages of orientation so the toolkit can be used on a bad day without reading it end to end. Free to download as the NAP Quick Start Pack — Beta.

   • What NAP means

     In the free sample

     Narcolepsy. Actually. Practical. — what this collection is, who wrote it, and what it deliberately does not try to be.

   • Notice, Adjust, Prioritize

     In the free sample

     The three-step method every worksheet uses: notice how today actually is, adjust the plan to it, then prioritize what is left.

   • How to use this without turning it into homework

     In the free sample

     Permission and practical rules for using one page at a time, leaving boxes blank, and never completing the toolkit for its own sake.

   • Choosing only the page you need today

     In the free sample

     A short decision path from how today feels to the single worksheet worth opening.

     Open it now
   • Privacy and educational disclaimer

     In the free sample

     Where your answers live, what NAP never receives, and the plain statement that this is education and planning support rather than medical, legal, or employment advice.

2. Module 2

   Daily Capacity

   The core daily set: what today holds, what it costs, and what finishing honestly means.

   • Daily Capacity Map

     In the free sample

     Map the day into the windows you actually have, and place demands into the windows that can hold them.

     Open it now
   • Minimum Viable Day In the paid toolkit

     Define the smallest version of today that still counts, so a hard day has a finish line instead of a failure.

   • Energy Cost Estimate In the paid toolkit

     Estimate what each task costs you — not how long it takes — and see the total before you commit to it.

   • Recovery Block Builder In the paid toolkit

     Design rest that actually restores you, place it before demand as well as after, and name what to protect it from.

   • What Enough Looks Like In the paid toolkit

     Write your own definition of a finished day, in advance, in your own words rather than someone else's standard.

   • End-of-Day Reflection In the paid toolkit

     Six short questions to close the day: what happened, what helped, what cost more than expected, and what tomorrow should inherit.

3. Module 3

   Low-Energy Days

   For the days already in progress and already going badly.

   • Low-Energy Rescue Plan

     Free — available now

     Rescue a day that has gone sideways: name how it feels, keep what cannot move, choose one priority, add rest, and define enough.

     Open it now
   • Essential, Movable, Release In the paid toolkit

     Sort everything in front of you into three columns and decide each one once, instead of re-deciding all day.

   • Rescheduling Script Builder In the paid toolkit

     Build the message that moves something, with a version that shares a reason and a version that does not.

   • Home Reset In the paid toolkit

     A short, ordered list that makes home livable again after a bad stretch, sized to a low-energy day.

   • Food and Decision-Friction Plan In the paid toolkit

     Decide the low-effort food and default choices in advance, so a tired day does not have to make them.

   • Asking for Practical Help In the paid toolkit

     Turn a vague need into a specific, answerable request — including who to ask and what a yes would involve.

4. Module 4

   Work and Career

   Planning ambitious work around real capacity, and preparing the conversations that come with it.

   • Workday Capacity Planner In the paid toolkit

     Shape a working day around the focus you have: protected work, movable work, and recovery inside working hours.

   • Meeting-Heavy Day Planner In the paid toolkit

     Survive a day of back-to-back meetings: which ones need you sharp, which can be async, and where the gaps go.

   • Focus Window Map In the paid toolkit

     Find your usable focus windows across a typical week and match demanding work to them instead of to habit.

   • Presentation or Client Day Plan In the paid toolkit

     Plan a high-stakes day end to end, including the day before, the recovery after, and the fallback if it goes badly.

   • Recovery Between Meetings In the paid toolkit

     Build short, realistic recovery into the gaps you actually have, and name what each gap is for.

   • Work Travel Preparation In the paid toolkit

     Prepare a work trip as a capacity problem as well as a logistics problem, before anything is booked.

   • Workplace Conversation Organizer In the paid toolkit

     Organize what you want to say at work: the point, the evidence you choose to share, and what stays private.

   • Accommodation Conversation Preparation In the paid toolkit

     Prepare your own notes for an adjustment or accommodation conversation: the task affected, what would help, and what you are asking for.

   • Manager or Team Communication Scripts In the paid toolkit

     Draft short, reusable wording for changed plans, capacity limits, and handovers — in your voice, not a template's.

5. Module 5

   Travel

   Going places, and planning the recovery that travel actually requires.

   • Pre-Trip Capacity Plan In the paid toolkit

     Plan the days before a trip so you do not leave already depleted, and decide what the trip must not include.

   • Packing by Energy Cost In the paid toolkit

     Pack by how much each choice will cost you on the trip, not only by what fits in the bag.

   • Flight or Train Day Plan In the paid toolkit

     Plan the travel day itself hour by hour, including rest attempts, food, and the parts you cannot control.

   • Hotel Setup In the paid toolkit

     Make an unfamiliar room workable for sleep and rest in the first fifteen minutes after arriving.

   • Time-Zone and Schedule Notes In the paid toolkit

     Write down your own schedule facts for a trip across time zones, and the questions to take to your clinician or pharmacist.

   • Work-Trip Meeting Map In the paid toolkit

     Sequence meetings on a trip around travel, sleep debt, and the recovery that has to sit between them.

   • Recovery-Day Plan In the paid toolkit

     Plan a real recovery day inside or after a trip, and protect it from being filled with something else.

   • Return-Home Reset In the paid toolkit

     Come home without a crash landing: unpacking, food, sleep, and the first working day back.

6. Module 6

   Appointments

   Organizing your own observations and questions before a healthcare conversation. Descriptive only.

   • Personal Observation Summary In the paid toolkit

     Summarize what you have noticed in your own words, in the order you want to say it, without interpreting it.

   • Questions to Remember In the paid toolkit

     Collect your questions as they occur to you, then bring the three that matter most to the top.

   • Journal-Entry Selector In the paid toolkit

     Choose which journal days are worth bringing, and why each one is representative.

     Open it now
   • What Has Changed In the paid toolkit

     Describe changes since the last appointment factually: what is different, since when, and how often.

   • Daily-Life Impact In the paid toolkit

     Show the practical impact on work, home, driving, study, and relationships without arguing a case.

   • What I Want Help Understanding In the paid toolkit

     Name what you are confused about, so the appointment spends time on the thing you came for.

   • Follow-Up Notes In the paid toolkit

     Capture what was said, what you agreed to, and what to check before the next appointment.

7. Module 7

   Communication and Support

   Saying the hard parts once, clearly, and only as much as you want to say.

   • Explain My Narcolepsy Card In the paid toolkit

     One short, printable card in your own words: what happens, what helps, and what not to do.

   • What Support Looks Like for Me In the paid toolkit

     Replace 'let me know if you need anything' with a specific list of what actually helps and what does not.

   • Partner or Friend Conversation Guide In the paid toolkit

     Prepare one honest conversation with someone close: what you want them to know, and what you want to stop explaining.

   • Difficult-Day Message

     In the free sample

     Draft the short message you send when today is bad, before the bad day has to write it.

     Open it now
   • Work Communication Scripts In the paid toolkit

     Reusable professional wording for capacity, deadlines, handovers, and declining extra work.

   • Travel Companion Guide In the paid toolkit

     Tell the person travelling with you what to expect, what helps, and what to do if you need to stop.

   • Boundaries and Privacy Preferences In the paid toolkit

     Decide in advance who knows what, and keep a line ready for questions you do not want to answer.

8. Module 8

   Weekly Planning

   A week shaped around demand and recovery instead of empty calendar space.

   • Weekly Capacity Map In the paid toolkit

     Lay out the week in one place: fixed obligations, high-demand events, recovery needs, flexible tasks, travel and appointments, and what can move.

   • Weekly Reflection In the paid toolkit

     Close the week honestly: what held, what cost more than planned, and the one change worth trying next week.

9. Module 9

   Toolkit Index

   A 'What do I need today?' index that sends you to one worksheet without completing anything else.

   • What do I need today?

     In the free sample

     Pick the situation you are actually in and go straight to the page for it. Nothing else is required first.

     Open it now

The remaining worksheets are complete, and they are deliberately not published at a public URL. When access exists, it will be granted by NAP's server against your account.

• Every worksheet has an accessible plain-text version with no tables or columns.
• Interactive worksheets are keyboard operable, with visible focus and labelled fields.
• Print layouts use black text on white, hairline rules instead of filled boxes, and 11pt body type.
• Mobile layouts are tested at 320, 375, 390, and 768 pixels wide with no sideways scrolling.
• Nothing depends on colour alone, and no worksheet uses timed interactions.

Can I buy it now?

No. The content is complete and in founder review, and checkout is not enabled anywhere on this site. When it is ready, the price and what you get will be stated plainly before any payment step exists.

What can I use today, for free?

The Low-Energy Rescue Plan is finished and free, with no account needed. The free sample also includes the toolkit introduction, the Daily Capacity Map, and the Difficult-Day Message worksheet.

Do I need an account?

Not for the free tool or the sample. Anything you type stays in your own browser on your device, and NAP never receives it.

Is it printable?

Yes. Every worksheet prints on US Letter or A4 with margins, readable type, and no filled colour blocks, and each one has an accessible plain-text version you can download or paste anywhere.

Will it tell me what to do about my symptoms?

No. It helps you organize your own observations, plans, and questions. It does not diagnose, interpret, measure, or recommend treatment, and medication and travel pages defer to your clinician, pharmacist, carrier, and destination requirements.

Is this only for people with a diagnosis?

No. The worksheets describe capacity, not a condition, so they work while you are still waiting for answers.