Set your goal to Quit Smoking Before 30 in 2022

Aleksandra Osadcha March 8, 2022
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We know that quitting smoking is hard—but it’s also worth it. Quitting has so many benefits: your risk of tobacco-related cancers drops substantially over time, and if you quit smoking before 30, you can avoid much of the damage from smoking that could have otherwise plagued you for decades to come.

How To Quit Smoking Before 30

When you think about it, there are a lot of reasons people smoke these days. Maybe it’s because they’re stressed out, or maybe it’s just because they want to fit in. It could be for any number of reasons.

There are also a lot of different kinds of smokers. Some people smoke cigarettes, some smoke cigars, and some even smoke tobacco with pipes! It’s important to remember that everyone is different and everyone has their own reasons for smoking—or not smoking—however they choose.

And yet, smoking and tobacco use are the number one causes of preventable death in the United States. There’s no doubt that quitting smoking is one of the hardest things a person can do, but it’s also one of the most rewarding. The good news is that, even if you’ve been smoking for a while, it’s never too late to give up and start seeing health benefits as soon as you quit.

One study shows that people who quit smoking by 30 live almost as long as those who never smoked at all. The study found that those who quit early in life saw the greatest benefit. In fact, smokers who gave up their habit before they reached their thirties avoided almost all of the excess risk of dying from tobacco-related illnesses like lung cancer.

So how do you start? Check out the information below and get ready to kick the habit for good.

1. Write Down Your Intention 

Store it in a safe place so that you can see it very often. You may forget or simply lose interest if you only keep things in your mind. 

Any reminders, physical or virtual, also work well. The Quittercheck app always reminds you of your goal by tracking your progress and sending reminders. 

2. Develop A Plan To Achieve Your Goal

Do your best to stick to it. Focusing on your goal will help you follow the rules, and make the whole process a lot of fun. 

Even quitting habits are fun with some creativity.

3. Find True Motivation 

If your initial desire doesn’t drive you, then you are very likely to give up. It’s also a good idea to record some achievements and get rewards every time you get closer to your goal

Quittercheck uses monetary rewards to motivate those following the program. They receive their first bonus within the first week.

4. Set Your Objectives Correctly

Making a goal according to the SMART strategy makes sense; where S stands for short, M for measurable, A for achievable, R for relevant, and T for time-bound.

Let’s take a closer look at each of the components separately.

Short. Do not let your target become too vague. Make sure the outline is clear, and the final result is clear as well. The shorter it is the better it works. Try to make it one sentence long.

Measurable. This point answers the questions, ‘How much?’ and ‘How many?’. They help you easily identify when the goal is reached. 

Achievable. Do not challenge yourself with something you are not ready to do, and avoid getting overwhelmed by setting a task that would be hard to complete in a short period of time. It can result in an overwhelming feeling that will eventually cause you to give up.

Relevant. Be honest with yourself. Make sure it is worth trying to go for your goal. What will change if you quit soon? Does it meet your values? What are your life priorities?

Time-bound. Define the deadline for how long you want to achieve the goal and stick to it! Calculate how much time you need for this purpose, and set a deadline accordingly. If everything is defined the way you want, go ahead and make a decision on whether you really want to quit smoking or not.

The SMART principle works for any goal in any aspect of life. It works well for any age group. It helps to figure out the real goal for what you may need, and how you will act to implement your idea. 

What about smoking? The SMART set statement would sound something like this: “I will quit this smoking habit by the next summer vacation when I go hiking”. It’s pretty realistic, time-bound, and achievable. It motivates you to train and maintain your health.

Why Is It Important To Quit Smoking By The Age Of 30?

It doesn’t matter when you start smoking, but when you quit. The sooner you kickstart your quitting process, the better for your health. A recent study states that the best time to quit smoking is before the age of 30, or even 35. Why so? It has to do with our ability to recover at this age.

The average age of nicotine cessation is 40 years, and at this age or later, it’s often followed by other health issues like cancer. All those years smoking adds up and takes its toll. The good news is, we see an increasing number of smokers that make their first attempt to quit smoking at an earlier age, so if you haven’t quit yet, this is a trend you want to be on.

The age of thirty is like the limit where your body can recuperate successfully. You can restore your lungs to their normal pre-smoking state without much stress. You will turn a page and start from the very beginning – figuratively. 

But, the longer you wait to quit, the harder it gets.

This is because nicotine, the chemical found in cigarettes, is a powerfully addictive substance. When you smoke, you feel good – but when you stop smoking, your body reacts to the absence of nicotine with increasing stress.

Some people find that they get over this withdrawal stage within a few weeks. Others take several tries before they finally stop smoking altogether. Still others take even longer than that to quit. It doesn’t matter how long it takes you – what matters is that you’re able to stay strong enough so that if and when you slip up and have a cigarette, it’s not enough to send you tumbling back into full-blown smoking mode once again.

It might seem like quitting smoking at 30 is impossible – but it’s not. Once you understand how your body reacts to nicotine, you’ll be able to put together a plan for quitting that will work for you.

If you’ve tried and failed to quit smoking, it can feel like an impossible task. But don’t worry – we have just the thing for you! Our programs are composed of weekly testing kits that will help you break away from bad smoking habits. We have plans based on how long you have been using nicotine and offer 12-week, 20-week, and 28-week programs and even a one-week trial plan to see if this is for you.

Health Problems Caused By Smoking

For a lot of us, smoking is like a bad relationship: we know it’s bad for us and we’re not sure how we got ourselves into it, but we just can’t seem to leave.

Maybe you started hanging out with a group of friends who all smoked at parties. Maybe your cool, older brother pressured you into trying your first cigarette when you were 14. Maybe you just really liked the smell of smoke and thought it would be fun to try it yourself.

If that wasn’t enough, tobacco companies have been using passive marketing techniques within the last few years to make young people, and adults of all ages, indifferent towards the real dangers it brings.

We’ve seen the ads. We know that smoke is full of chemicals from burning tobacco. We know that we’re putting ourselves at risk for cancer and lung disease. But you know what? Most of us don’t care about those abstract risks until we’re older and starting to see what they mean for our health. By then, we’ve already done the damage that will affect our quality of life in our later years.

If you’re a smoker, here’s what could happen to your body:

  • Heart disease and lung disease (even if you don’t smoke “that much”)
  • Weak bones (which can turn into osteoporosis)
  • Eye problems (such as cataracts, which can get so bad that they require surgery or may lead to blindness)
  • Breathing problems (such as asthma and chronic bronchitis)
  • Cancer (including lung cancer, throat cancer, esophageal cancer, pancreatic cancer, liver cancer, and more)

Young people who started smoking at age of 15 are three times more likely to get cancer in the future. During that time, your body is growing, and agents in cigarettes may affect some of your inner processes such as hormone balance.

Quitting smoking by the age of 30 or even later gives you a  big chance to avoid possible health problems. 

The sooner you start your nicotine cessation the better it will be.

What About The Newer Alternative To Cigarettes?

The average age of new smokers has reduced to just 13, and it’s all thanks to tech progress. New nicotine delivery devices like vaping and electronic cigarettes have made it easier for younger people to start smoking and for older people to keep smoking. At the same time, all the age groups remain at risk of cancer and lung problems. 

The effects of smoking don’t happen overnight; most smokers only notice a big change in their health after years of regular use. So how do we get people motivated in advance? Here are some ideas:

1) Constant price increase for nicotine products

2) Smoke-free policies

3) Mass media campaigns for all age groups

4) The intervention of health systems

We all make choices in life, and for many people smoking is a personal habit. You have the right to choose what’s best for you, but don’t forget that smoking can cause a lot of harm to your own health, not to mention the people around you.


Just as life is too short, so is your health.

There are many ways to stop smoking: counseling, medications, counseling with medications, hypnosis, acupuncture or even just a strong motivation. You can choose what works best for you—what helps you quit in the long run.

If you need that extra push to quit successfully, consider Quittercheck. We use aversion therapy with cash rewards to help you kick the habit once and for all!

You shouldn’t wait until tomorrow to start your healthier life because tomorrow might not come. Start now!

Frequently Asked Questions (FAQs)

  • At what age do most smokers quit?

On average, potential smokers quit the habit at the age of 40. It’s highly recommended to stop sooner if possible to avoid any serious disease like cancer

  • Are 30 years too late to quit smoking?

That’s not the case. In fact, it’s just the right age to give up smoking so that your health, and lungs can get back to their normal state.

  • Can lungs heal after 30 years of smoking?

Quitting smoking at any age has a positive impact. The lungs go through the rehabilitation process, but they won’t get back to the pre-smoking state. However, studies show that quitting smoking at 30 almost completely reduces the risk of smoking-related death!