How to check if your phone is being tracked: signs, checks and safe next steps

Most tracking on a phone is by apps you installed. Real stalking is rarer, but there are signs and checks. Do them with safety in mind.

Agha Ali Abbas3 October 20265 min read

Most of the tracking on a phone is ordinary: maps, weather and advertising apps that use your location with your permission. Real stalking is much less common, but when it happens it is serious, and it usually involves someone who has had access to your phone, your accounts or your belongings. This guide gives you a calm checklist to find out what is on your phone and who can see your location. It also covers what to do safely, because removing tracking can alert a person who is watching.

Signs that your phone may be tracked

Someone knows where you have been, without you telling them.
Battery drains faster than usual, or the phone is warm when you are not using it.
Mobile data use is higher than normal.
You see apps you do not remember installing, or apps with vague names.
Settings changed, such as location sharing turned on or a profile added.
Someone else had your passcode or knew your Apple Account or Google password.

None of these prove tracking, because a weak battery, a bad app or a busy background task causes the same signs. They are reasons to check, not proof.

Check 1: who can see your location

The fix

iPhone

1
Open Settings › Privacy & Security › Safety Check.
Safety Check, on iOS 16 and later, shows who you share location, photos and other data with and lets you stop it quickly. It has an Emergency Reset option and a Manage Sharing & Access option.
2
Open the Find My app and tap People.
See who can see your location, and tap a person to stop sharing.
3
Open Settings › Privacy & Security › Location Services › Share My Location.

The fix

Android

1
Open Settings › Security & privacy and look for Safety Center or Safety check.
Menu names depend on the phone and Android version.
2
Open Google Maps, tap your profile picture and choose Location sharing.
See who is sharing with you and stop sharing with anyone you do not want.
3
Check Find Hub (formerly Find My Device) and your Google Account's device list for devices you do not know.

For how sharing works and how to stop it on an iPhone, see how to share location on iPhone.

Check 2: app permissions and installed apps

1
Review location access.
On iPhone, go to Settings › Privacy & Security › Location Services. On Android, go to Settings › Location › App permissions. Set apps to While Using or Never.
2
Look at the full list of apps.
On iPhone, swipe through the App Library. On Android, open Settings › Apps and look at all apps, including hidden or system-like names.
3
Delete anything you do not recognize or need.
If you think someone is watching you, see the safety note above before you do this.
4
Check Screen Time or Digital Wellbeing for apps you did not use.
It can show apps running that you do not remember opening.

Check 3: profiles, admin apps and accounts

iPhone profiles: open Settings › General › VPN & Device Management. Unknown configuration profiles can control the phone. If it is a work phone, a profile may be normal.
Android device admin apps: open Settings › Security & privacy › More security settings › Device admin apps. Unknown admin apps are a warning sign.
Unknown accessibility or notification access: check Settings › Accessibility and notification access for apps you did not set up.
Signed-in devices: in your Apple Account or Google Account, review the list of devices and sign out any you do not know.

Check 4: your accounts

Many tracking cases involve a shared account, not hidden software. Someone who knows your Apple Account or Google password can see your location through Find My or Google Maps. Change your passwords from a safe device, turn on two-factor authentication and check which devices are signed in. See how to set up two-factor authentication. Also check the recovery email and phone number on each account, since someone may have added their own.

Check 5: trackers in your belongings

A small Bluetooth tracker, such as an AirTag or a Tile, can be hidden in a bag or car. iPhones show an alert when an unknown AirTag travels with you, and recent Android versions can alert you to unknown trackers and let you scan for them manually. If you get an alert, the tracker can play a sound so you can find it. Check your bag, coat pockets, car seats and under the car. See how AirTags and Tile trackers work. Do not ignore a repeated alert.

Is it just ordinary app tracking?

Often, yes. Maps, weather, shopping and social apps use your location, and advertisers collect it too. To reduce this, set location to While Using or Never for apps that do not need it, turn off Precise Location for apps that only need a rough one and use the privacy controls on your phone. On iPhone, Settings › Privacy & Security › Tracking lets you stop apps asking to track you across other apps. On Android, you can delete your advertising ID in Settings › Privacy.

If you find something

1
Take a screenshot or photo as a record.
Note the app name, the time and what you found.
2
Think about safety before you remove anything.
If the person could react badly, talk to a hotline or a trusted person first.
3
Remove the app or profile, and change your passwords.
Use a different, safe device to change them.
4
Run a security check.
See how to check an iPhone for a virus or how to scan an Android phone for malware.
5
As a last step, back up what you need and reset the phone.
Set it up as new, and do not restore from a backup that might contain the app.

Frequently asked questions

Can someone track my phone without me knowing?

It is possible through shared location, a tracking app installed on your phone, or a tracker hidden in your belongings. It usually needs access to your phone or accounts, so a strong passcode and account security matter.

What are signs that my phone is being tracked?

Unusual battery drain, heat, high data use, apps you do not recognize, strange settings and a person who knows where you have been. None of these prove tracking on their own.

Does a factory reset remove tracking software?

Usually, if you set the phone up as new and do not restore a backup that contains the app. But a reset can also alert whoever is watching, so think about safety first.

Is my location being tracked by apps?

Many apps use location for maps, weather and ads. Check which apps have access in Privacy & Security on iPhone or in Privacy settings on Android, and limit them to While Using or deny them.

What to try next

How-To

Add a line to your plan

How to add a line to your phone plan on Verizon, AT&T or T-Mobile. See the steps, the fees people forget and how to bring your own phone or move a number in.

3 October 20265 min read

Show me the fix