Things I Can Use
Check-ins
Open the area that fits, then choose the situation that sounds most like today.
Each answer gives you a brief suggestion and, where useful, a link to another ALPIMS resource.
What would you like to check in on?
You do not need to complete every section. Open one area and choose only what fits.
Choose what sounds most like today.
What may help
Make the physical version of the day lighter. Sit rather than stand where possible, break tasks up and leave recovery space.
What may help
Reduce choices and switching. Write down one next step and use a checklist or reminder so less has to stay in your head.
What may help
Reduce unnecessary sensory input. Quieter, dimmer or simpler surroundings may free capacity for other things.
What may help
Lower expectations and give yourself more space between demands. Non-urgent difficult conversations may be easier at another time.
What may help
Shorten interactions, use text or writing where easier and protect some quiet time before or after social demands.
What may help
Treat today as a recovery day. Reduce peaks in demand and avoid stacking several higher-cost activities together.
Choose what fits.
What may help
Note what is new, when it began and whether anything else changed around the same time.
What may help
Notice what changed in intensity, duration or recovery. Consider reducing demand temporarily while you watch the pattern.
What may help
Look at the delayed cost as well as what happens during activity. More spacing or recovery may help.
What may help
Track only one or two things for a few days rather than trying to record everything.
Choose what fits.
What may help
Reduce sensory input first. Quieter, dimmer and simpler may help more than pushing through.
What may help
Use fewer words, fewer choices and one very small next step.
What may help
Pause if possible and reduce extra demands. Regulation may need to come before productivity.
What may help
Choose what genuinely has to happen now and let something else wait, shrink or be shared.
Choose what fits.
What may help
Reduce one shared demand this week before expecting more patience or better communication.
What may help
Write down the main visible and invisible responsibilities so the load can be discussed more clearly.
What may help
Name the exact type of help needed rather than automatically taking over the whole task.
Choose what fits.
What may help
Keep the purpose of the routine but shorten, remove or move one step.
What may help
Put steps outside your head with a checklist, prepared supplies or a simpler order.
What may help
Create a minimum version for lower-capacity days.
Choose what fits.
What may help
Support the most difficult step rather than transferring the entire task.
What may help
Change the timing, frequency or style of prompting. Less pressure may make the support more useful.
What may help
Return decisions or task steps where possible while continuing to support the inaccessible part.
Choose what fits.
What may help
Make the hour before bed simpler and focus on the transition into bed rather than only on falling asleep.
What may help
Notice what commonly wakes you — pain, breathing, bladder, noise, thoughts or other symptoms.
What may help
Reduce early decisions and demands and allow more time before higher-cost activities.
Use only what is useful.
These check-ins are not a score or assessment. Their job is simply to help you notice what fits and make the next step a little easier.
These check-ins are not a score or assessment. Their job is simply to help you notice what fits and make the next step a little easier.
One useful adjustment can be enough.
You do not need to solve every problem that shows up in a check-in. Start with the change most likely to reduce load today.
Explore more ALPIMS themes →