The Secret to My APR Exam Success: Self-Care
By Adam Paluka, APR
Like most public relations professionals, I earned my APR while working full-time, honoring family commitments, and fulfilling other personal obligations. When studying for my exam, I could have done a much better job optimizing my body and mind in preparation for one of the biggest tests of my life. The day of my exam I was tired, anxious and on edge ― not ideal as you head into a monumental career experience.
Since earning my APR, I have mentored APR candidates and I’ve shared these three simple ─ yet highly effective ─ self-care techniques that I wish someone had shared with me! They are:
- Prioritize Quality Sleep. Instead of pulling all-nighters, aim for consistent, quality sleep each night ― especially in the week leading up to your APR exam. Adequate rest is essential for memory consolidation and cognitive function. Set a sleep schedule and stick to it, aiming for seven to nine hours of sleep per night.
- Schedule Regular Breaks. It may seem counterintuitive, but taking breaks enhances your productivity and focus. Incorporate short, frequent breaks into your APR study schedule. The Pomodoro Technique suggests studying for 25 minutes and then taking a five-minute break. During breaks, engage in activities that relax and rejuvenate you, such as stretching, going for a short walk or practicing mindfulness. These structured pauses will recharge your brain and prevent mental fatigue.
- Nourish Your Body. While studying, and especially in the days leading up to your APR exam, fuel your brain with foods that support cognitive function and energy levels, two things essential to passing the APR exam. Enjoy brain-boosting foods like fatty fish, nuts, seeds, fruits and vegetables, and stay hydrated by drinking plenty of water throughout the day. Avoid excessive caffeine, alcohol and sugary snacks that can lead to energy crashes and decreased focus.
By incorporating these self-care practices into your APR exam preparation routine, you'll optimize your exam performance. Earning your APR will likely be one of your most significant professional accomplishments, and you should give yourself every possible advantage as you prepare to become accredited.
Adam Paluka, APR, is the Chief Public Affairs Officer for the Emergency Medical Services Authority in Tulsa and Oklahoma City, Oklahoma. He earned his APR in 2018. In 2023, Adam served as Chair of PRSA's Southwest District.