In an age where our smartphones are extensions of ourselves, ensuring the privacy and security of these devices is paramount. iPhones have built-in security protections, but they are not immune to unauthorized tracking or sophisticated spyware attacks. Apple’s security guidance recommends keeping devices updated, protecting accounts, and using a device passcode.
The Risk Landscape
Unauthorized monitoring does not always require spyware installed on your iPhone. Someone may have access to information through account access or sharing settings, including location sharing. Apple’s Safety Check guidance explains how to review these forms of access. Spyware can also expose sensitive information such as location, messages, and conversations, as the Federal Trade Commission explains. Separately, Apple warns about highly sophisticated mercenary spyware attacks, while noting that the vast majority of users will never be targeted by them.
Identifying the Signs
The following changes can be reasons to investigate, but they are not a diagnosis of spyware. The FTC describes performance changes as possible clues and warns that monitoring software can be hard to detect.
- Unusual Battery Drain: Unexpected battery use deserves a closer look, but ordinary background activity and weak cellular coverage can also increase consumption. Check Apple’s battery usage guidance before assuming spyware is responsible.
- Increased Data Usage: Unexplained spikes in data usage can be a warning sign worth investigating, rather than proof that someone is transmitting your information.
- Unexpected Behaviour: Unexpected restarts or someone knowing private details they should not know can warrant further investigation. The FTC’s checklist includes both device behaviour and the suspected abuser’s knowledge.
Put personal safety first. If a partner or another person may be monitoring you, changing settings or cutting off access could alert them and escalate abuse. Before making changes, consider seeking help from a separate, trusted device and discussing safety planning and evidence preservation with an advocate. See the FTC’s safety advice.
Steps to Protect Your iPhone
1. Regularly Update iOS
Apple releases software updates that address security vulnerabilities. Keep your iPhone on the latest software available for your model. Go to Settings > General > Software Update to check for updates, and review Automatic Updates there. Follow Apple’s update instructions.
2. Enable Two-Factor Authentication (2FA) for Your Apple Account
Apple ID is now called Apple Account; your existing sign-in details still work. Two-factor authentication adds an additional layer of account security. If it is not already enabled, go to Settings > [your name] > Sign-In & Security and turn on two-factor authentication, following Apple’s instructions.
3. Use Strong, Unique Passwords
Protect your iPhone with a strong passcode and your Apple Account with a strong, unique password. Avoid easily guessable information like birthdays or common words, and do not share your password or verification codes. Apple recommends a device passcode, strong account credentials, and Face ID or Touch ID where supported in its security guidance.
4. Be Cautious of Links and Attachments
Phishing and other social engineering attacks can trick you into revealing account passwords, verification codes, or other private information. Be skeptical of unsolicited emails or messages, even if they appear to be from trusted sources. Do not follow suspicious links or open unsolicited attachments; contact the organisation directly through a trusted channel instead. See Apple’s advice on recognising and avoiding scams.
5. Restrict App Permissions
Regularly review the permissions granted to apps, particularly those accessing your location, microphone, camera, and contacts. Go to Settings > Privacy & Security and review the relevant categories. Only allow necessary permissions to apps you trust. Apple explains these controls in its app-permission guide.
Also review who can access your information. On an iPhone with iOS 16 or later, Settings > Privacy & Security > Safety Check offers Manage Sharing & Access to review sharing with people and apps, connected account devices, and account security. Emergency Reset provides a faster way to stop sharing. Safety Check requires a signed-in Apple Account with two-factor authentication, and it does not cover every service—for example, non-Apple accounts and social media sharing need separate review. Follow Apple’s Safety Check guide, and consider the personal-safety warning above before changing access.
6. Prefer Apps from the App Store
Using the App Store is a practical recommendation for reducing risk, not a guarantee against spyware. Apple explains that App Store apps receive its full App Review, while alternative app distribution available in some regions has different review and support arrangements. Avoid software from sources you do not trust, and read Apple’s explanation of alternative app distribution before using it.
7. Understand What a VPN Can—and Cannot—Do
A Virtual Private Network (VPN) can encrypt traffic between your device and the VPN provider, helping limit what a local network operator can observe. It does not make you anonymous or stop tracking through GPS, cookies, or other methods, and you must trust the VPN provider with your traffic. A VPN is not a remedy for spyware or unauthorised account access. Consider one for a specific network-privacy need, not as a general anti-spying shield. The Electronic Frontier Foundation’s VPN guide explains these limits.
If you receive an Apple threat notification, take it seriously and verify it by signing in directly to Apple’s account website rather than following a message link. Apple recommends expert assistance, such as Access Now’s Digital Security Helpline. If you have good reason to believe you are being targeted by mercenary spyware, consider Lockdown Mode, understanding that it restricts some apps, websites, and features. See Apple’s threat-notification guidance and Lockdown Mode instructions.
Key Takeaways
- Update iOS: Keep your iPhone’s software up to date using Apple’s update instructions.
- Strengthen Your Apple Account: Enable two-factor authentication, use a strong, unique password, and protect your device passcode.
- Exercise Caution: Be wary of links, attachments, and unsolicited messages, and follow Apple’s phishing-prevention advice.
- Audit Permissions and Sharing: Review app access and use Safety Check where available. If someone may be abusing access, plan for safety before changing settings.
- Choose Trusted App Sources: Prefer the App Store, while recognising the limits and differences of app review.
- Know a VPN’s Limits: A VPN can help with network privacy, but it is not a general defence against tracking or spyware. Review EFF’s explanation before relying on one.
By adopting these practices, you can reduce the risk of unauthorized tracking and spying. Treat them as layers of protection—not a promise that your personal information will always remain secure.