The most effective thing you can do right now is disable cross-platform tracking in Google and Meta's privacy settings. Go into your Google account settings, Privacy section, and limit ad data collection; same thing for Facebook and Instagram in their privacy settings. It doesn't eliminate everything, but it significantly reduces what they share between platforms.
Then yeah, extensions help. uBlock Origin blocks a lot of trackers, Privacy Badger is more targeted at specific trackers. I noticed a clear difference after installing that kind of stuff: fewer targeted ads, especially that creepy one that follows you everywhere. Also add a DNS that blocks trackers (like Quad9) instead of using your internet provider's.
The last thing is use incognito mode when you're doing sensitive searches - it doesn't block everything but at least it doesn't save your history locally. And honestly, consider using a more privacy-focused browser like Firefox with tight settings, maybe with a VPN if you really want to isolate yourself. None of these methods is a total solution, but together they make a real difference in reducing the tracking you see every day.