updated 01/24/2014 AT 3:00 PM ET
•originally published 01/27/2014 AT 1:50 PM ET
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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