Everybody finds themselves in the dungeon from time to time. It’s that place where you feel like progress is impossible or meaningless, like you’ve gone too far in a wrong direction, or that there’s no such thing as the right direction. It’s so weird, because it feels like the same place no matter where you are. Sometimes, just being a person gets you down. The stresses of parenthood, the anxiety of being single, the Sisyphean task of making/spending money, the frustrations of work, feeling stuck at a job you hate, feeling like important tasks are undone, and dealing with other people. All of these together can make you feel like just getting out of bed is a chore. How do I escape? Here’s my get out of the dungeon plan, in the form of questions, when everything comes together to make me feel staying in bed all day:

1. Have I been to the gym more than twice in the past seven days?
   For men, being strong helps you feel engaged in the world and gives you a sense of personal dominance over nature in a way that does not contradict nature. The weight room is a place where a man gains Marcus Aurelius’ mindset: “Our inward power, when it obeys nature, reacts to events by accommodating itself to what it faces…what is thrown atop the flame is absorbed, consumed by it – and makes it burn still higher. (M. Aurelius 4.1)” Being stronger is obviously useful for women, too. 
2. Do I engage in daily exercise (push-ups, squats, calf-raises, stretches, etc) upon waking?
   There are a minimum of three exercises I try to do in the mornings, when I’m planning my life well, the list is longer and includes stretches and joint mobility exercises that vastly improve my arthritis pain. If I’m feeling down, I almost certainly stopped doing them days ago.
3. What am I eating lately?
   If I base my diet around meat, eggs, cheeses, and vegetables I’ll feel better. If I’m eating sweets, breads, and even too much fruit, I start to feel worse. My family tree has some diabetes, so I suspect that my body just isn’t meant for sweets more than one or two days a week.
4. How am I managing my sleep?
   If I’m sleeping 6-9 hours a night I’m feeling great. If I sleep 9 hours too many nights in a row, I start feeling more sleepy all day. But if I sleep less than 6, then I’m a wreck. Chances are, if I’m feeling down, I’m not managing my sleep well.
5. Am I thinking about the past?
   Sometimes I think a lot about elements of my past that went poorly and I just replay them over and over. This strategy literally does nothing to improve my lot. But when focus on improving the quality of my work, of my relationships, of my knowledge, and of my skill-base now, then I start to feel better. It’s funny how whether it’s inside or out, complaining does nobody any good unless we voice it in prayer.
6. Am I obsessing over something I cannot change?
   Many fantasize about a job they wish they had but don’t. If it’s changeable, change it. On the other hand, many have children for whom provision is necessary. Such parents cannot change their job, yet. So, they shouldn’t fantasize all day about where they aren’t (if they wish to feel good). In my case, because of the nature of my job, I’ll think myself into a funk by thinking about my job. As a teacher I want my students to choose well. It’s difficult to watch some of them choose poorly. But what I can change is the quality of my teaching, the content of my courses, and whether I teach in a manner that is pleasant for my students and myself. Others may do this to themselves with politics, economics, sports teams, and so-on.
7. Am I taking my religious duties seriously?
   When I’m regularly participating in leisure time centered around Bible study, actively putting Jesus’ words into practice at work, in my family life, and in how I spend my money, and when I’m participating in the life of the church I feel better. There is less moral incongruity. I feel connected to the foundation of reality.
8. Am I keeping track of my blessings?
   The old song says, “count your blessings…see what God has done.” People might think it’s cheesy or stupid, but they probably live their lives miserably. In the morning and before bed, when I think of specific blessings for which I am thankful, I feel better in between. Another step might be to declare the steadfast love of the Lord in the morning. Wake up and say, “Jesus loves me and gave himself up for me” or “God so loved the world that he have his only begotten son.” If you’re not a Christian or not religious, are you filling that psychological gap with something?
9. What are my priorities?
   When I make my main goals in life virtue, the well-being of my family, and my health, then I tend to function more joyfully. If I make my goals financial, task based, or too far into the future, then I get down.