ALPIMS Not-To-Do List: A Zone-Based Guide to Energy Protection and Emotional Safety
Living with ALPIMS (Anxiety, Laxity, Pain, Immune, Mood, Sensory) requires conserving energy, protecting your nervous system, and honoring your body’s unique boundaries. A “Not-To-Do List” can be a powerful tool for this, especially when adapted to each ALPIMS domain and zone.
This guide includes domain-specific examples, supportive reframes, and tips organized by Zone (Red = Crisis/Crash, Yellow = Caution, Green = Stable, Blue = Gentle Activation).
🔴 RED ZONE — Crash/Crisis: Prioritize safety and basic needs only
Not-To-Do:
- Push through symptoms
- Schedule appointments
- Answer non-urgent messages
- Use screens without breaks
- Engage in conflict or emotional processing
Helpful Reframes:
- “Rest is productive.”
- “My body is calling for silence and safety.”
Domains Supported: All, especially Pain, Sensory, Immune, Mood
🟡 YELLOW ZONE — Caution/Flare: Prevent escalation
Not-To-Do:
- Make big decisions
- Say yes out of guilt
- Compare today to your best day
- Tolerate triggers (e.g., strong smells, noise, toxic relationships)
Helpful Reframes:
- “It’s wise to pause.”
- “This is not forever. I am protecting my baseline.”
Domains Supported: Sensory, Immune, Mood, Anxiety
🟢 GREEN ZONE — Baseline/Stable: Sustain wellness gently
Not-To-Do:
- Over-schedule
- Forget breaks
- Ignore early warning signs
- Multitask high-effort tasks
Helpful Reframes:
- “Consistency is more powerful than intensity.”
- “Sustainability matters more than speed.”
Domains Supported: Anxiety, Mood, Pain, Sensory
🔵 BLUE ZONE — Gentle Activation: Explore safely
Not-To-Do:
- Overextend social energy
- Ignore pacing plans
- Skip pre/post recovery buffers
Helpful Reframes:
- “Expanding within limits builds trust with my body.”
- “I choose meaningful over maximum.”
Domains Supported: Laxity, Mood, Anxiety, Immune
📜 PERSONALIZED NOT-TO-DO LIST EXAMPLES (by Domain)
Anxiety Domain:
- Don’t check emails/messages during a flare
- Don’t over-expose to news or emotional content
- Don’t try to explain your illness to people who consistently dismiss it
Laxity Domain:
- Don’t stand or sit too long without support or movement
- Don’t wear unsupportive shoes or heavy bags
- Don’t attempt joint-heavy tasks without support (bending, lifting)
Pain Domain:
- Don’t skip pain breaks
- Don’t use painful equipment or tools
- Don’t delay medications or supports out of pride
Immune Domain:
- Don’t push through early signs of infection or flare
- Don’t eat foods known to trigger reactions
- Don’t skip routines that reduce histamine load
Mood Domain:
- Don’t engage with energy-drainers
- Don’t ignore mood shifts or dismiss feelings as weakness
- Don’t judge low-energy days as failure
Sensory Domain:
- Don’t tolerate fragrance or noise exposures
- Don’t watch overstimulating media when fatigued
- Don’t power through bright lights or flickering screens
💬 Boundary Statement Examples
- “I’m not able to take that on right now.”
- “I’m in a recovery window — let’s circle back later.”
- “I’m focusing on rest this week.”
🧠 Self-Talk Reframes for the Not-To-Do List
- “Avoiding this helps me stay within my energy envelope.”
- “I’m allowed to need recovery time.”
- “This is not weakness, it’s wisdom.”
🪞Reflection Prompt (Weekly)
What boundary or limit helped me the most this week?
What added the most to my symptoms that I could say no to next time?
This Not-To-Do List is a living tool. As your awareness grows, you may find more clarity and confidence in protecting your baseline — and that’s the foundation for healing.