Trying to Conceive: A Practical Checklist

Before you start

1. Book a preconception visit with your OB/GYN or primary care clinician. See start with your OB/GYN.
2. Start a prenatal vitamin with at least 400 mcg of folic acid, ideally a month or more before conceiving. See prenatal vitamins.
3. Review medications and supplements, including over-the-counter and herbal products, for pregnancy safety.
4. Check vaccines such as rubella, varicella, flu and COVID-19, as advised by your clinician.
5. Manage health conditions, such as diabetes, thyroid disease, high blood pressure and mental health, before pregnancy.

Habits for both partners

6. Eat a balanced diet. See nutrition and fertility.
7. Move regularly and aim for a healthy weight range for you. See weight and exercise.
8. Stop smoking and vaping, limit alcohol and avoid recreational drugs.
9. Partners: avoid anabolic steroids and unregulated testosterone products and review medications. See partner health.
10. Sleep and manage stress. See sleep and stress and emotional health.

Timing

11. Learn your fertile window. Use the ovulation calculator, cycle tracking methods and the cycle log. Aim for intercourse every one to two days in the fertile window.
12. Set a check-in date. Use the timing check, and ask for an evaluation after 12 months (under 35), 6 months (35 to 39) or promptly at 40 or older, or sooner with risk factors.

What not to stress about

• Positions and gadgets do not change your odds.
• Lying down afterward is not necessary.
• Perfect timing is not required, regular intercourse works.

If it is taking longer

Many couples need more than a few months. If you are concerned, read when to see a fertility specialist and fertility testing. Online programs and at-home tests can help you start. See online fertility programs.

A one-month plan

Week one: Book a preconception visit, start a prenatal vitamin, and review medications. If you smoke, make a plan to quit. Week two: Begin tracking cycles with the cycle log, and use the ovulation calculator to estimate your window. Talk with your partner about habits to change together. Week three: Book a semen analysis if you want an early baseline, and check your insurance coverage for fertility testing. Week four: Review what you have learned, adjust habits, and set your check-in date based on your age.

What to tell your partner and when

Trying to conceive can sometimes cause tension about timing, scheduling and pressure. Agree on how you will talk about it: for instance, a weekly check-in, not daily. Decide what you will share with others. Having a plan prevents surprises when emotions run high.

Health conditions to manage before pregnancy

If you have diabetes, thyroid disease, high blood pressure, epilepsy, asthma or a mental health condition, plan before you conceive. Some medicines need changes, and well-controlled conditions lead to better outcomes. Do not stop medicines on your own. A preconception visit is the right place to make a plan.

Work, environment and exposures

Check workplace exposures such as chemicals, radiation and heavy lifting. Avoid unnecessary exposure to solvents and pesticides, and follow safety rules. For partners, consider heat exposure and occupational hazards. Ask your workplace health service if you are unsure.

What not to buy

Avoid expensive “fertility kits” with unproven supplements, or products that promise to boost fertility in days. A prenatal vitamin, ovulation tests and a basal thermometer cover most needs. Save money for tests and consultations if you need them later.

Mental health along the way

Many people find trying to conceive more emotional than expected. If you notice persistent sadness or anxiety, talk with a clinician. See stress and emotional health.

When to stop trying alone

If your timeline passes, if tracking shows no signs of ovulation, if you have symptoms such as severe pain, or if anxiety is high, move on to testing rather than waiting. See fertility testing.

Extra considerations for different situations

If you have irregular cycles, talk with a clinician earlier, because ovulation may not be happening regularly. If you have recently stopped hormonal contraception, allow a few cycles for your pattern to settle, but do not wait if you are older. If you have had a recent miscarriage, discuss timing with your clinician and take care of your emotional health. If you are using donor sperm, plan the logistics, such as ordering samples and timing inseminations. If you are a solo parent or part of a same-sex couple, consider legal steps and support networks as part of preparation. If you or your partner have a chronic illness, ask whether treatment changes are needed before conception.

Small habits with a big payoff

Take your vitamin every day, keep alcohol low, sleep regularly, walk daily, and keep a simple record of cycles. These habits are manageable and good for your health, whether or not you need further care. Treat them as an investment in the pregnancy and in your wellbeing, and celebrate keeping them up, whatever the month brings.

Look after your feelings

Trying to conceive can be exciting, and also stressful. Share how you feel, and ask for support. See coping with the two-week wait.