Demi Lovato Reads from Staying Strong: 365 Days a Year

01/27/2014 AT 01:50 PM EST

Demi Lovato's been through a storm, and she's come out the other side stronger than ever. Now, the pop star is sharing a new book to help her fans do the same.

Staying Strong: 365 Days a Year is a day-by-day regimen of healing and positivity that gives each day in a calendar year specific words of wisdom, alongside a motivational goal for the day.

Plus, in the audiobook edition, Lovato delivers the inspirational message herself.

In this exclusive excerpt provided to PEOPLE, the former X Factor mentor gives a series of daily tips for the first week of February, from "Hug as many people as possible today" to "Don't hide things that upset you."



You can listen to some of Demi's lessons above.

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