What do I need today?

“I am new here”

What NAP means

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

In the paid toolkit — not published yet.

“I want to understand the method”

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.

In the paid toolkit — not published yet.

“This feels like too much”

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.

In the paid toolkit — not published yet.

“I do not know where to start”

Choosing only the page you need today

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

“What happens to what I write?”

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.

In the paid toolkit — not published yet.

“Today has more in it than I have”

Daily Capacity Map

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

“I need the day to be smaller”

Minimum Viable Day

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

In the paid toolkit — not published yet.

“I keep over-committing”

Energy Cost Estimate

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

In the paid toolkit — not published yet.

“Rest is not helping”

Recovery Block Builder

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

In the paid toolkit — not published yet.

“I need to plan recovery”

Recovery Block Builder

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

In the paid toolkit — not published yet.

“I never feel like I did enough”

What Enough Looks Like

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

In the paid toolkit — not published yet.

“The day is over and I want to note it”

End-of-Day Reflection

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

In the paid toolkit — not published yet.

“Today has already gone wrong”

Low-Energy Rescue Plan

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

“I am running on empty”

Low-Energy Rescue Plan

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

“Everything feels equally urgent”

Essential, Movable, Release

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

In the paid toolkit — not published yet.

“I have to cancel something”

Rescheduling Script Builder

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

In the paid toolkit — not published yet.

“The house has got away from me”

Home Reset

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

In the paid toolkit — not published yet.

“I cannot decide what to eat”

Food and Decision-Friction Plan

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

In the paid toolkit — not published yet.

“I need help and cannot ask for it”

Asking for Practical Help

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

In the paid toolkit — not published yet.

“I have a full workday ahead”

Workday Capacity Planner

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

In the paid toolkit — not published yet.

“My calendar is wall-to-wall meetings”

Meeting-Heavy Day Planner

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

In the paid toolkit — not published yet.

“My best hours are being wasted”

Focus Window Map

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

In the paid toolkit — not published yet.

“I have a big presentation or client day”

Presentation or Client Day Plan

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

In the paid toolkit — not published yet.

“I have no room to recover at work”

Recovery Between Meetings

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

In the paid toolkit — not published yet.

“I am travelling for work”

Work Travel Preparation

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

In the paid toolkit — not published yet.

“I have a difficult work conversation coming”

Workplace Conversation Organizer

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

In the paid toolkit — not published yet.

“I want to ask for an adjustment at work”

Accommodation Conversation Preparation

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

In the paid toolkit — not published yet.

“I do not know how to word this to my manager”

Manager or Team Communication Scripts

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

In the paid toolkit — not published yet.

“I have a trip coming up”

Pre-Trip Capacity Plan

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

In the paid toolkit — not published yet.

“I am packing and dreading it”

Packing by Energy Cost

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

In the paid toolkit — not published yet.

“I am travelling tomorrow”

Flight or Train Day Plan

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

In the paid toolkit — not published yet.

“I am staying somewhere unfamiliar”

Hotel Setup

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

In the paid toolkit — not published yet.

“I am crossing time zones”

Time-Zone and Schedule Notes

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

In the paid toolkit — not published yet.

“My work trip is packed with meetings”

Work-Trip Meeting Map

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

In the paid toolkit — not published yet.

“I need a recovery day”

Recovery-Day Plan

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

In the paid toolkit — not published yet.

“I just got home and I am wrecked”

Return-Home Reset

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

In the paid toolkit — not published yet.

“I have an appointment soon”

Personal Observation Summary

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

In the paid toolkit — not published yet.

“I always forget my questions”

Questions to Remember

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

In the paid toolkit — not published yet.

“I have records and do not know what to bring”

Journal-Entry Selector

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

“Something has changed since last time”

What Has Changed

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

In the paid toolkit — not published yet.

“I need to explain how this affects my life”

Daily-Life Impact

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

In the paid toolkit — not published yet.

“I want to understand something specific”

What I Want Help Understanding

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

In the paid toolkit — not published yet.

“I just left an appointment”

Follow-Up Notes

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

In the paid toolkit — not published yet.

“People do not understand what this is”

Explain My Narcolepsy Card

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

In the paid toolkit — not published yet.

“People want to help and I do not know what to say”

What Support Looks Like for Me

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

In the paid toolkit — not published yet.

“I need to talk to someone close to me”

Partner or Friend Conversation Guide

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

In the paid toolkit — not published yet.

“I need to tell someone today is bad”

Difficult-Day Message

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

“I need work wording I can reuse”

Work Communication Scripts

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

In the paid toolkit — not published yet.

“Someone is travelling with me”

Travel Companion Guide

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

In the paid toolkit — not published yet.

“I am asked questions I do not want to answer”

Boundaries and Privacy Preferences

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

In the paid toolkit — not published yet.

“I need to plan the week”

Weekly Capacity Map

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

In the paid toolkit — not published yet.

“The week is over”

Weekly Reflection

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

In the paid toolkit — not published yet.

“I do not know which page I need”

What do I need today?

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