In an era where technology intertwines deeply with our daily lives, the line between security and privacy often blurs. While the digital age brings convenience and connectivity, it also presents new challenges in maintaining our personal privacy.
Put safety first: If someone monitoring you might become threatening or abusive, consider a safety plan before changing passwords, stopping sharing, or removing software. The Federal Trade Commission warns that cutting off access can escalate abuse. If possible, use a different device that the person has not accessed to seek help from a domestic violence advocate. Consider preserving evidence before making changes.
Understanding the Tools of Tracking
Before we delve into solutions, it's crucial to understand the tools and methods that can be used for tracking:
- Mobile Phone Tracking Software: Some applications installed on a smartphone can track location, monitor calls, or access messages. Software used for secret surveillance is often called stalkerware; its capabilities vary, and it may be difficult to detect. See the FTC's stalkerware guidance.
- Location Services Using an Apple Account or Google Account: Apple's Find My and Google's Find Hub can help locate devices. Apple ID is now called Apple Account, and Google renamed Find My Device to Find Hub in 2025. Sharing your location with another person is also possible through services such as Find My and Google Maps; review those sharing settings separately from account security.
- Social Media Check-ins and Location Sharing: Features that allow users to share their location with friends or the public on social media platforms.
- Smart Home Devices: Devices connected to your home network that can indicate your presence at home.
- Vehicle Tracking Systems: Systems installed in vehicles that can monitor the location and sometimes even the driving habits of the driver.
- Bluetooth Tracking Tags: Small tags can also be used for unwanted tracking. Compatible Android phones provide unknown tracker alerts and manual scanning. These features detect supported Bluetooth trackers, not every possible tracking device.
How to Protect Your Privacy
1. Audit Your Device Permissions
When it is safe to do so, regularly review the apps on your phone and the permissions you've granted them. Limit access to your location, microphone, camera, and other sensitive information to apps that need it. A permissions audit is a useful starting point, but it should not be treated as proof that a device is free of stalkerware.
On an iPhone with iOS 16 or later, go to Settings > Privacy & Security > Safety Check. Choose Manage Sharing & Access to review sharing with people and apps, connected devices, and account security. Safety Check requires you to be signed in to an Apple Account using two-factor authentication. It does not cover everything, including non-Apple accounts and social media sharing; follow Apple's Safety Check guidance for its requirements and limitations.
If you receive an unknown tracker alert, review the alert and the manufacturer's safety instructions before taking action. On Android, Google's tracker guidance explains how to scan manually and what the results mean. A nearby tracker in a manual scan is not necessarily traveling with you.
2. Secure Your Apple Account and Google Account
Your Apple Account and Google Account are gateways to a lot of personal information, including your location. Use strong, unique passwords for these accounts and enable two-factor authentication (2FA) to add an extra layer of security. When safe, also review devices signed in to your Apple Account and check trusted phone numbers and other account security settings.
Review who can already see your location. In Apple's Find My app, select People, choose a person, then tap Stop Sharing My Location if you want to end that sharing. Deleting Find My does not stop location sharing.
For Google, follow Google's Location Sharing instructions to review recipients and stop sharing with specific people. Settings are device- and account-specific, so review each relevant device. Supervised accounts managed by a parent or guardian work differently. Do not assume a password change alone ends existing location sharing.
3. Be Mindful of Social Media Settings
Social media platforms can reveal a lot about your whereabouts through check-ins and location tags. Adjust your privacy settings to control who can see your posts and location information. Review these settings directly in each service: Apple's Safety Check does not review or change social media sharing.
4. Use Privacy-Focused Tools
Consider using privacy-focused apps and services that minimize data collection and tracking. For instance, use messaging apps with end-to-end encryption; Signal documents that its conversations are always end-to-end encrypted. However, encrypted messaging is not a substitute for addressing a monitored device.
Browsers with tracking protection can reduce some online tracking, but private browsing is not a guarantee of privacy. Mozilla explains that private browsing does not make you anonymous or protect you from installed spyware. These tools should complement, not replace, reviewing device access and location sharing.
Key Takeaways
- Plan for Safety First: If changing access could provoke abuse, seek support and consider preserving evidence before making changes.
- Conduct a Device and App Permissions Audit: Regularly check permissions and sharing settings when safe; a permissions review alone cannot rule out monitoring.
- Strengthen Your Account Security: Use strong passwords and enable two-factor authentication for your Apple Account, Google Account, and other sensitive accounts. Review signed-in devices and existing location-sharing recipients too.
- Adjust Social Media Privacy Settings: Be cautious about sharing your location on social media and review your privacy settings.
- Opt for Privacy-Focused Alternatives: Whenever possible, use services and apps that prioritize your privacy, while understanding their limits.
These steps can help you strengthen your privacy, but no single setting or app guarantees protection from unwanted tracking. Being proactive about privacy matters—and when a loved one's monitoring makes you feel unsafe, your personal safety comes first.