Have regular, unprotected sex every 1–2 days during the fertile window
Track ovulation using ovulation predictor kits, cervical mucus, or cycle tracking
Have sex in the 5 days before ovulation and on ovulation day
Avoid lubricants that can harm sperm; use fertility-friendly lubricants if needed
Maintain a healthy weight
Eat a balanced diet rich in folate, iron, protein, fruits, vegetables, and whole grains
Take a prenatal vitamin with folic acid before conception
Stop smoking and avoid secondhand smoke
Limit alcohol and avoid recreational drugs
Reduce caffeine intake
Manage stress and get enough sleep
Exercise regularly, but avoid overtraining
Avoid hot tubs, saunas, and excessive heat exposure for sperm
Keep intercourse enjoyable and avoid pressure
Get checked for sexually transmitted infections and treat them promptly
Review medications with a healthcare provider for pregnancy safety
Seek medical advice if under 35 and not pregnant after 12 months, or after 6 months if 35 or older
Seek earlier evaluation if periods are irregular, very painful, or absent
Have your partner get evaluated if there are known fertility concerns
Consider preconception counseling with a healthcare provider