Quitting smoking significantly improves health at any age and is achievable with a clear plan, support, and often a combination of behavioral strategies and medication; start by setting a quit date, identifying triggers and coping tools (like nicotine replacement therapy, prescription medications, or distraction techniques), build a support network of friends, family, or counseling services, track progress and setbacks without judgment, remove cigarettes and ashtrays from your environment, and use stress-management practices such as exercise, deep breathing, or mindfulness to handle cravings.