While test-time scaling improves the problem-solving ability of large reasoning models (LRMs) through additional inference-time computation, it can also exacerbate overthinking and underthinking, which we formulate as reasoning state--action mismatch. Resolving this mismatch requires reliable reasoning state diagnosis, yet single-signal monitors provide ambiguous evidence, while steering-based controllers often rely on outcome-labeled supervision or model-specific calibration. We introduce the Uncertainty--Progress Alignment Hypothesis, which posits that the relative transition timing of proxy answer uncertainty and latent reasoning progress distinguishes healthy, stagnant, and ready states that warrant different subsequent actions. Building on this insight, we propose UPAIR, a training-free framework that couples lightweight uncertainty monitoring with event-triggered joint diagnosis and maps the resulting state to native continuation, selective strategy switching, or verification-guided stopping. Across three LRMs and five cross-domain benchmarks, the stagnation diagnosis detects 64.3% of natural errors while flagging only 5.4% of correct samples, revealing a dynamic reasoning regularity shared across models and tasks. End to end, UPAIR improves accuracy by up to 16.67 percentage points and reduces generated tokens by up to 29.64%, demonstrating the effectiveness of its integrated diagnosis and intervention, while online diagnosis costs less than 1% of natural-generation time.

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