It depends on the token, some token are better exchanged when they are listed. I personally believe in holding my tokens for a while because I know the value would drop ones it's listed because most bounty hunters would be dumping.
I saw earlier in Crypto that a lot of coins fell, in my opinion if you exchange them now the price is very low, it's better to hold it in advance as long as the price is still down, after the price goes up your coins are exchanged. but it all depends on you because the decision is in your hands, if you want to get more, you have to be patient first because it's not easy.