Obviously I think it's worth being careful, but I think in general it's actually relatively hard to accidentally advance capabilities too much by working specifically on alignment. Some reasons:
I think the alignment community thinking correctly is essential for solving alignment. Especially because we will have very limited empirical evidence before AGI, and that evidence will not be obviously directly applicable without some associated abstract argument, any trustworthy alignment solution has to route through the community reasoning sanely.
Also to be clear I think the "advancing capabilities is actually good because it gives us more information on what AGI will look like" take is very bad and I am not defending it. The arguments I made above don't apply, because they basically hinge on work on alignment not actually advancing capabilities.
From a broad policy perspective, it can be tricky to know what to communicate. I think it helps if we think a bit more about the effects of our communication and a bit less about correctly conveying our level of credence in particular claims. Let me explain.
If we communicate the simple idea that AGI is near then it pushes people to work on safety projects that would be good to work on even if AGI is not near while paying some costs in terms of reputation, mental health, and personal wealth.
If we communicate the simple idea that AGI is not near then people will feel less need to work on safety soon. This would let them not miss out on opportunities that would be good to take ahead of when they actually need to focus on AI safety.
We can only really communicate one thing at a time to people. Also, we should worry more about tail risks a false positives (thinking we can build AGI safely when we cannot) than false negatives (thinking we can't build AGI safely when we can). Taking these two facts into consideration, I think the policy implication is clear: unless there is extremely strong evidence that AGI is not near, we must act and communicate as if AGI is near.