Free download · Beta
NAP Quick Start Pack — Beta
Five short pages so NAP can be used on a bad day without reading anything end to end: what NAP means, the three-step method, permission to use one page at a time, how to choose that page, and where your answers live.
Free. No checkout, no email address, and no account.
Version 1.0.0-beta.1 · last updated 2026-08-22 · nap-quick-start-pack-beta.pdf
How to download and print this
- 1. Download the PDF: choose “Download the PDF” below. It saves to your device like any other file.
- 2. Print it: open the saved file and print it at 100% or “fit to page”. Six sides: a cover and contents page, then the five pages.
- 3. Prefer no download? Use the pages on this screen, then choose “Print or save as PDF” to print exactly what you see.
- 4. Nothing needs to be filled in on a screen. Writing by hand is a fully supported way to use this.
The PDF contains no personal information and never will: it is the same file for everyone. If you type into the browser version, your words are saved in your browser on your device only, they are never sent to NAP, and the reset control on the page deletes them completely.
NAP Quick Start Pack — Beta
https://napactually.com · version 1.0.0-beta.1 · last updated 2026-08-22
What NAP means
Narcolepsy. Actually. Practical. — what this collection is, who wrote it, and what it deliberately does not try to be.
NAP stands for Narcolepsy. Actually. Practical. Actually, because most of what gets written about narcolepsy skips the part where you still have a job, a home, and people who need things from you. Practical, because a plan you cannot follow on a bad day is not a plan.
This pack is planning support. It is not a diagnosis, not a measurement, not a treatment, and not a test. It does not score you, and it cannot tell you what your narcolepsy is doing.
One line is enough. It is only for you.
What made you open this today?
Notice, Adjust, Prioritize
The three-step method every worksheet uses: notice how today actually is, adjust the plan to it, then prioritize what is left.
Every worksheet in NAP runs on the same three steps. Notice how today actually is, before deciding anything. Adjust the plan to that day rather than to the day you hoped for. Prioritize what is left.
Prioritize uses four decisions
- Keep — today's true essentials.
- Place carefully — needs the right window of the day.
- Flex — can move if the day changes.
- Postpone or release — not today, and that is a decision, not a failure.
Notice — how is today, actually?
Adjust — what has to change because of that?
Prioritize — what is left, and in which order?
How to use this without turning it into homework
Permission and practical rules for using one page at a time, leaving boxes blank, and never completing the toolkit for its own sake.
You are not meant to complete this pack. There is no streak, no score, and no finished state. On most days one page is the correct amount.
Leave boxes blank. Print the pages you like and ignore the rest. Write in the margins. A worksheet that becomes homework has stopped being useful, and it is allowed to be abandoned halfway.
For example: one page, only on the days I want it.
One rule you are giving yourself about using this
Choosing only the page you need today
A short decision path from how today feels to the single worksheet worth opening.
Find the sentence that matches today and go to that page. You do not have to work through anything in order, and one page is usually the right amount.
Everything listed here is free and open now. The rest of The NAP Life & Work Toolkit is in founder review and is not for sale.
Open now, free
“Today has more in it than I have”
Daily Capacity Map
https://napactually.com/toolkit/sample/daily-capacity-map
“Today has already gone wrong”
Low-Energy Rescue Plan
https://napactually.com/rescue-plan
“I am running on empty”
Low-Energy Rescue Plan
https://napactually.com/rescue-plan
“I need to tell someone today is bad”
Difficult-Day Message
https://napactually.com/toolkit/sample/difficult-day-message
“I do not know which page I need”
What do I need today?
https://napactually.com/toolkit/what-do-i-need
The one page worth opening today
Privacy and educational disclaimer
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.
This PDF is a plain printable file. It contains no personal information, and downloading it tells NAP nothing about you.
In the browser version, anything you type stays in your browser on your device. Nothing is sent to NAP, no account is required, and the reset control deletes your answers completely.
This pack is education and planning support from lived experience. It does not diagnose, measure, or treat anything; it is not medical, legal, or employment advice; and it never replaces your own clinician, pharmacist, or a professional who knows your situation.
If you print this
- Printed pages hold whatever you write on them. Store them the way you would store any private note.
- US Letter is the primary size. It prints on A4 without loss when your printer scales to fit.
Your notes on this page
Anything you type above is saved in this browser on this device as you write, so it is still here if you come back. It is never sent to NAP, and no account is involved. The downloadable PDF never contains anything you wrote.
© 2026 NAP Actually LLC — NAP, Narcolepsy. Actually. Practical. Free to download, print and copy for your own personal use, including sharing a copy with your own clinician. Not for resale or commercial redistribution. See the rest of the toolkit.
© 2026 NAP Actually LLC — NAP, Narcolepsy. Actually. Practical. Free to download, print and copy for your own personal use, including sharing a copy with your own clinician. Not for resale or commercial redistribution.
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