Have sex every 1–2 days during your fertile window (about days 10–17 of a typical 28-day cycle)
Identify your fertile window using ovulation predictor kits or ovulation tracking (track cervical mucus and basal body temperature)
Aim for intercourse in the 24–48 hours before ovulation and the day of ovulation
Maintain a healthy weight and avoid rapid weight loss or gain
Take a prenatal vitamin with folic acid daily (start at least 1 month before trying)
Stop smoking and avoid secondhand smoke
Avoid alcohol or limit to minimal amounts
Avoid recreational drugs
Limit caffeine (keep it modest)
Manage stress and get adequate sleep
Ensure regular, moderate exercise
Review and optimize any medical conditions (thyroid issues, diabetes, PCOS, endometriosis)
Review medications with a clinician for fertility safety
Have both partners get evaluated if pregnancy hasn’t occurred after 12 months (or after 6 months if the woman is 35+)
Consider semen analysis if trying for several months without success
If cycles are irregular, talk to a clinician about ovulation induction options
If you’re at higher risk of infertility (known tubal issues, endometriosis, prior pelvic infections, prior STIs, known male factor, age 35+), seek fertility evaluation sooner
Avoid lubricants that may harm sperm; use fertility-friendly lubricant if needed
If you have difficulty conceiving, consider timed intercourse with clinician guidance or fertility treatment (e.g., letrozole/ovulation induction, IUI, IVF) based on cause