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Daily Capacity Map

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

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Daily Capacity Map

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

The NAP Life & Work Toolkit — a planning worksheet, not medical advice.

1. Notice — what kind of day is this?

Start with the day you have, not the day you planned. Two sentences is plenty.

Optional prompts

How did last night actually go, as far as you know?
Has the sleepiness already arrived today, or is it still coming?
What is different about today compared with a usual day?

Prompts are planning questions only. They are not medical guidance.

Capacity today, as you would describe it

Self-described, for your own planning. Not a score, measurement, or assessment.

Today in your own words

2. Your windows today

A window is a stretch of the day with a recognisable character: sharper, flatter, unpredictable. Name the ones you can predict.

Optional prompts

When are you usually most able to think?
When does the wall usually arrive?
Which window is already committed to something?

Prompts are planning questions only. They are not medical guidance.

Windows — time, and what that window can hold

For example: 9–11am, sharp enough for the proposal. Or 2–4pm, admin only.

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3. Adjust — what today is asking of you

List the demands, then mark which window each one belongs in.

Optional prompts

What has a fixed time attached to it?
Which of these needs your sharpest window, and which does not?
What is on the list out of habit rather than need?

Prompts are planning questions only. They are not medical guidance.

Demand — and the window it goes in

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Before you commit to that arrangement

Nothing demanding is sitting in a window that cannot hold it.
There is rest between the two heaviest items.
At least one item could be dropped without a phone call.
The day has an end, and I know when it is.

4. Prioritize — the shape of the day

Keep, place carefully, flex, postpone or release. The same four decisions the Daily NAP Planner uses.

Keep — today's true essentials

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Place carefully — needs the right window

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Flex — can move if the day changes

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Postpone or release — not today, and that is a decision, not a failure

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5. Rest, and what enough looks like

Rest is a planned item. Write it before the day argues with you about it.

Rest and recovery blocks — when, and what kind

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Enough for today is…

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