Have regular unprotected sex every 1–2 days during the fertile window
Track ovulation with ovulation predictor kits, cervical mucus, or cycle tracking
Have sex in the 5 days before ovulation and on ovulation day
Avoid lubricants that can reduce sperm movement; use fertility-friendly lubricant if needed
Stop smoking, vaping, and recreational drugs
Limit alcohol and caffeine
Maintain a healthy weight
Eat a balanced diet and take a prenatal vitamin with folic acid
Manage stress and get enough sleep
Exercise regularly but avoid overtraining
Have your partner avoid heat exposure to the testes and use loose-fitting underwear
Review medications with a healthcare professional
Get checked for fertility issues if pregnancy does not occur after 12 months, or after 6 months if age 35 or older
Seek medical advice sooner if periods are irregular, very painful, or absent