The two week wait (TWW): How to cope & what to expect

In this article, you’ll learn what to expect during the two week wait, including what symptoms you might experience. We also provide tips on what to do (and not do) during the TWW, foods to eat, and how to cope during this notoriously tricky time. Plus, we’ll cover how and when you should take a pregnancy test—and how we can help.

What is the two week wait (TWW)?

For those trying to conceive, the two week wait is a colloquial term referring to the period of time between an attempt to get pregnant and the confirmation of pregnancy. This attempt to get pregnant would consist of either timed intercourse or fertility treatments like IUI or IVF. After the two week wait, you’ll be able to determine whether or not conception has occurred, through either a positive pregnancy test result or the start of your period. (Keep reading for more information on when to take a pregnancy test).

It’s important to note that, while the term “two week wait” is widely used, this period can be shorter or longer. Depending on your cycle, the amount of time between ovulation and your period can range from 7 to 19 days. Keep in mind that this timeline refers to a “regular” period, which is defined as 24 to 38 days. For women with irregular cycles, the length of the two week wait can vary even more [1].

The TWW happens after the ovary releases an egg into the fallopian tube (known as ovulation). If the egg is fertilized by a sperm cell (known as conception) and attaches to the lining of the uterus (known as implantation), pregnancy occurs. If conception and implantation don’t occur, your uterus will shed the lining and you’ll get your period [2].

What symptoms can you expect during the two week wait?

While symptoms like breast tenderness and cramping may be a sign of early pregnancy, having these symptoms doesn’t necessarily mean you’re pregnant. This is because many early pregnancy symptoms are also symptoms of PMS—which is another complicated reality of the TWW [3].

You may or may not experience symptoms during the two week wait. If you do, you’re more likely to notice symptoms at the end of the TWW (rather than at the beginning)—and these symptoms will be mild. These symptoms are caused by hormonal changes, which won’t occur until implantation happens roughly 8-10 days after conception. Even then, hormone levels are very low.

If you are pregnant, these are the symptoms you may experience during the two week wait: 

1. Breast tenderness: Due to an increase in progesterone, your breasts may feel extra sensitive during the two week wait. In addition to your breasts being sore, heavy, or tingly, you may notice slight changes in their appearance. Your breasts may look (or feel) larger in size, and your nipples may become darker [3,4].
   
2. Fatigue: While it’s common to experience that sluggish, low-energy feeling before your period, fatigue is also an early pregnancy symptom. You may feel tired during the two week wait due to hormone fluctuations and increased blood production during the early weeks of pregnancy [3, 5].
   
3. Light bleeding: You may experience spotting during the process of implantation, when the fertilized egg attaches to the uterine wall. This light bleeding—referred to as implantation bleeding—is not uncommon, scientific research has shown it to happen in as many as 25% of pregnancies [6].
   
4. Headaches: Again, we have hormonal shifts to thank (or blame) for headaches during the two week wait. These hormones include increased progesterone [3].
   
5. Mood changes: You may find yourself feeling extra moody during the two week wait, which can make the waiting period even more tricky. While mood swings are another common symptom of PMS, these are also seen in early pregnancy [3]. 
6. Bloating: That uncomfortable feeling in your belly is another symptom you may experience during the two week wait [3].
   
   

What should you do during the two week wait?

During the two week wait, you should prioritize self care and healthy habits, and follow the general best practices to prepare your body for pregnancy.

These are the things you should do during the two week wait:

1. Eat nutritious foods: It’s recommended to prioritize nutrition both before and during pregnancy. During the two week wait, reach for fresh, healthy foods like fruits and vegetables, lean proteins, and whole grains [7]. (Read on for what foods to eat during the two week wait.)
   
   
2. Prioritize relaxation: Whether it’s through yoga, meditation, or journaling, it’s important to find ways to relax during the two week wait. Quieting your mind and releasing any tension you’re feeling will help you unwind and support your mental health during this time.
   
   
3. Take your vitamins: If you haven’t already, this is a good time to add prenatal vitamins to your routine. (In fact, it’s recommended that you begin taking prenatals even before the two week wait, or when you decide to start trying for a baby.) There are tons of prenatals on the market—learn how to choose the right prenatal vitamin for you. Always talk to your doctor before starting any new supplement [7, 8].
   
   
4. Move your body: Regular exercise has positive effects on your mental and physical health, and it’s encouraged when you’re trying to conceive and throughout pregnancy. During the two week wait, it’s a great idea to do your favorite workout class, go on a hike, or hit the gym [7]. Just be mindful of not taking part in any overly strenuous exercise during this time, as this can put extra stress on your body. Talk to your doctor if you have questions about what movements are safe during early pregnancy and the two week wait.
   
   
5. Surround yourself with support: Your support system is crucial during the two week wait, as this can be an emotionally charged and vulnerable time. It can also be a particularly isolating period, since many people choose not to disclose their pregnancy this early on. To the extent that you feel comfortable, leaning on your loved ones can help. Remember, you’re not alone in this experience. 
   
   
6. Give yourself grace: The two week wait is challenging. Whatever emotions you’re feeling, remember that they are completely normal. Do your best to validate your experience, show yourself compassion, and trust your body. 
   
   Remember, now that you’ve arrived at the two week wait, you’ve already done what’s necessary to get pregnant. There are no further steps to take. This is because there is very little you can do to influence the outcome of your pregnancy test after you’ve had timed intercourse or fertility treatments [9]. 

What should you not do during the two week wait?

You may be wondering if there’s anything you shouldn’t do during the two week wait. There are several things to avoid, and many of these are consistent with the guidelines you’d follow if you are pregnant. These best practices help create a safe and healthy environment for your potential pregnancy.

These are the things you should not do during the two week wait:

1. Stress: Do what you can to decrease your stress levels, whether it’s through mindfulness, exercise, or any of the relaxation tactics above. Stress can lead to a number of issues, including unhealthy eating, poor sleep, and headaches [10]—all of which can negatively impact your health and well-being during the two week wait.
   
   
2. Take a pregnancy test too early: While there is technically no harm in taking a pregnancy test early (before your missed period), we recommend waiting until your period is due. The results likely won’t be accurate—especially prior to implantation (at least one week after conception), a pregnancy test won’t be able to detect pregnancy at all. In addition to a high rate of false negatives, taking a test too early may cause unnecessary anxiety and expense.
   
   
3. Do something that’s not recommended during pregnancy
   It’s best to avoid anything that’s considered unsafe for a developing pregnancy. These include:
   
   

• Drinking alcohol: There is no amount of alcohol that is considered safe to consume while you’re pregnant [11]. Given that you may be pregnant during the two week wait, it’s best to avoid drinking (especially during the second week, when implantation has potentially occurred).
  
  
• Smoking or taking illegal (or pregnancy-unsafe) drugs: If you smoke or use illegal drugs, now is the time to get help and quit. Smoking and drug use are not only linked to issues like miscarriage and low birth weight (among many more), but they are harmful to your overall health [11, 7]. A number of common medications shouldn’t be used in pregnancy, either. These include ibuprofen and stimulant decongestants. It’s best to speak with your doctor about any over-the-counter and prescription medications you’re taking.
  
  
• Risking a potential infection: During the two week wait, it’s best to err on the side of caution when it comes to anything that may cause an infection. This is because foodborne illnesses and viruses can be more severe for pregnant people, and can also be harmful to a developing baby. Skip the raw eggs and undercooked meat, and wash your fruits and veggies well. To avoid getting sick, be extra mindful of germs and practice good hygiene [12].
  
  
• Changing the litter box (exposure to toxic substances): It’s recommended that you avoid exposure or contact with a number of substances that can be harmful to a developing baby. These include pesticides, fertilizer, lead, mercury, and animal feces, as well as radiation (X-rays). Lastly, it’s recommended to avoid certain hair coloring and treatments, including formaldehyde-based dyes or straightening treatments [11].
  
  
• Participating in a strenuous or intense activity: During the two-week wait, it’s also recommended to avoid activities that are considered pregnancy-unsafe due to the potential risks on your body and developing baby. Skip the strenuous workouts and adrenaline-pumping activities that pose an injury risk. It’s also recommended to avoid using saunas and hot tubs (or taking very hot baths).

These guidelines help promote a healthy pregnancy, but if you did something that’s not recommended—i.e. had a glass of wine or caught a cold—during the two week wait, don’t panic. Now that you’ve taken the necessary steps to get pregnant, there is very little you can do to influence the outcome of your pregnancy test. Early miscarriages do happen, but most miscarriages are not caused by actions of the mother. (Rather, most miscarriages are a result of chromosomal issues with the developing fetus [9]). For this reason, it’s best to be gentle with yourself, and focus on caring for your body and mind.

How do you cope during the two week wait?

The two-week wait can be a difficult stretch of time if you’re trying to conceive, and, as a result, emotions can be running high. You may find yourself riding waves of excitement, picturing what life could look like in just a few days. Or, you may find yourself overwhelmed and anxious, and struggling with the experience of not-yet-knowing. For many, this time period can feel like the longest two weeks of your life—and that’s perfectly normal, too. 

Managing the two week wait will look different for everyone. While there is no one-size-fits-all solution, we recommend finding strategies to help you relax and move through this time as peacefully as you can. This could mean treating yourself to your favorite restaurant or beauty treatment, or getting cozy with your comfort TV show and go-to snacks. You may be the type of person who benefits from staying busy, so adding some healthy distractions to your calendar—like an exercise class, your favorite hobby, or a shopping trip—is a great idea.

It’s very possible that you find yourself needing extra support, beyond the type that your loved ones can provide. Booking a therapist appointment or attending a support group are other ways to cope during the two week wait. (Online support forums are particularly helpful during this stage, as you have the option to be anonymous.) Above all, remember that you’ve taken the necessary steps to get pregnant, and you’ll have your answers soon.

What foods should you eat during the two week wait?

You may be wondering if there’s anything you can eat during the two week wait that will affect the outcome of your positive test. Unfortunately, there is no magical fruit or elixir for that. (Again, this part of the process is largely out of your control).

That said, it’s recommended to follow the nutritional guidelines you would if you were pregnant, including avoiding the pregnancy-unsafe foods stated above, such as undercooked meat and raw eggs. In addition, there are a number of foods that help nourish your body and support your early pregnancy [11, 13]. These are the foods to eat during the two week wait:

1. Whole grains: Carbohydrates like wheat bread, brown rice, and oatmeal help fuel your body—and potential pregnancy—during the two week wait. Many whole grains contain fiber, which is great for digestion, as well. 
2. Fruits and vegetables: Fruits and veggies are full of the vitamins that your body needs to support a potential pregnancy. These include vitamin A, which is found in carrots and leafy greens like kale, and vitamin C, which is found in oranges and strawberries.
3. Healthy fats: Healthy fats are key because they support your body’s absorption of vitamins [11], which is even more important if you’re pregnant. Nuts, seeds, avocado, and olive oil are great things to eat during the two week wait.
4. Lean protein, including fish: Tofu, turkey breast, and lentils are great sources of lean protein that give your body the energy it needs during the two week wait. Eating fish, such as salmon, is also advised during pregnancy. It contains Omega 3, a fatty acid that supports fetal development [14].
   

The best time to take a pregnancy test

Now that you’ve reached the end of the two week wait—hooray!—it’s time to take a pregnancy test. Here’s what you need to know:

• This pregnancy test will detect whether or not a certain hormone is present in your urine. This hormone, often referred to as the “pregnancy hormone” is human chorionic gonadotropin, or hCG [15].
• In general, the best time to take a pregnancy test is on the first day of your missed period (in other words, the day after your period was supposed to arrive). However, your healthcare provider may recommend you test earlier depending on your medical history (for example, if you have a history of ectopic pregnancy or infertility). 
• If you don’t know when your period will start, plan to take a pregnancy test 21 days after you had unprotected sex or you think ovulation occurred [16].

You can use the Natural Cycles app during this step of the process. Natural Cycles will notify you when it’s time to take a pregnancy test, which will ensure you’re testing at the optimal time. This can help ease your anxiety, since you don’t have to worry about counting down the days and triple-checking your calendar.

Natural Cycles can help you get pregnant faster

The Natural Cycles app can help you before, during, and after the two week wait. For those hoping to get pregnant, Natural Cycles helps you conceive faster by measuring your basal body temperature, tracking ovulation, and identifying your fertile days. In fact, research shows that couples using Natural Cycles get pregnant in three cycles on average [17].

You can also use the Natural Cycles app as birth control, during pregnancy, and postpartum. Wherever you are in your journey, find out how Natural Cycles can work for you.