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Is My Phone Being Tracked? How to Tell and How to Stop it

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Updated on December 03, 2025

When your phone is tracked, there’s a lot of info companies, advertisers, and snoops can access — your calls, texts, search history, and more. Learn how to know if your phone is being tracked, block their access, and make your phone almost impossible to monitor remotely. Get started by downloading a VPN to encrypt your internet connection and mask your online activity.

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    Can someone track my phone?

    Friends or family, companies, and even cybercriminals can track your phone. Phishing links, unsecured public Wi-Fi, and SIM cloning are just three common ways a person or business can track your phone. 


    Beyond the immediate concern of being monitored, phone tracking poses significant risks to your personal data and privacy. Cybercriminals, for instance, can exploit tracking methods to gather sensitive information like your location history, financial details, or even personal correspondence.

    An illustration showing who can track your phone and how.

    If you want to stop phone tracking, you can change your phone settings, switch to a private browser, configure your app permissions more carefully, or use a VPN. We’ll dive into those methods below. For now, install AVG Secureline VPN to encrypt your connection and help stop your phone from being tracked.

    How Could Someone Track Your Phone?

     

    There are several ways someone could track your phone, from malicious software and sneaky social engineering to exploiting everyday technologies. Here’s a closer look at the ways someone could monitor your mobile:


    • Phishing and malicious links: Clicking phishing links in emails or messages can install tracking software without your knowledge. Depending on the malware, attackers can track GPS, log keystrokes, or even control your microphone and camera.

    • Tracking apps and mobile spyware: Parents, jealous partners, or hackers can install spyware on your phone to monitor calls, messages, and location. Advanced tools like Pegasus and FinSpy install silently, while apps such as AndroRAT and SpyNote disguise themselves as harmless programs to trick users into installing them.

    • Unsecured Wi-Fi networks: Using public Wi-Fi in cafes, airports, or hotels can allow hackers to intercept data, use browser hijackers, or execute man-in-the-middle attacks to track your phone activity.

    • Social engineering tactics: Attackers manipulate you into granting access to your phone by posing as someone you trust or convincing you to install harmful apps.

    • SIM cloning: Hackers create a duplicate SIM card that connects to the same network as your phone, allowing them to intercept calls, texts, and location data without installing spyware. While much less common today due to stronger encryption, it can still occur through social engineering or insider fraud.

    • Web tracking and cookies: Advertisers and companies track your online behavior through cookies and web tracking technologies — often collecting information to sell to data brokers.

    • Location-tracking services: Every phone connects to nearby cell towers for signal, which allows carriers to infer your general location — even without internet access. Services like Find My iPhone also allow family and friends to see your location in real time.

    • Bluetooth and nearby device tracking: Leaving Bluetooth on in public can allow nearby devices to ping your phone and infer your location.

     

    Phone tracking isn’t all bad. In fact, it’s helpful to have location services enabled and remotely accessible in case of emergency or a stolen device. But if someone is hacking or monitoring your phone without you knowing, you’ll want to stop the apps or programs responsible, or use a VPN or other privacy tools to help cover your tracks.

    How to know if your phone is being tracked

     

    If your phone is being monitored remotely, you might notice your battery draining quickly, spot unfamiliar apps, or your camera, microphone, or location turning on when you’re not using them. Most of the time, it’s not someone snooping illegally but normal background processes, software updates, or legitimate apps running in the background.

     

    However, if there are multiple signs that appear suddenly and persist even after updates or restarts, you should investigate further.

     

    Here are some ways you can tell your phone is being tracked:


    • Unusual location activity: You see unexpected location alerts, unknown devices linked to your account, or unfamiliar apps with location access. Checking your location history or app permissions can help confirm this.

    • Camera or microphone notification alerts: You see a green or orange dot (on iPhone) or a green icon (on Android) showing your camera, microphone, or location in use when you’re not actively using them.

    • Unknown or suspicious apps: You spot unfamiliar apps or apps start requesting unusual permissions or behaving erratically (crashing, sending unexpected messages).

    • Battery drain and overheating: Your battery depletes rapidly or becomes unusually hot, usually indicating that apps are running constantly in the background.

    • Random performance issues: Your phone has unexpected shutdowns, slowdowns, app crashes, or freezes.

    • Unexplained data usage: You get sudden spikes in mobile data, potentially from your device sending information to a third party.

    • Strange pop-ups or website behavior: You get unusual pop-up ads on your phone or are redirected to different websites.

    • Unusual communications: You keep getting spam calls or fake texts, or your phone sends messages to contacts without you doing anything.

    • Service disruptions: Your calls keep dropping, you have poor internet connectivity, or interrupted cellular service, but have ruled out provider issues.

    • Unexpected charges: You spot suspicious phone, app, or payment account charges.

    • Call forwarding codes: You’re not receiving calls, but didn’t set up call forwarding (which lets you send incoming calls to another number).

     

    On iPhone

     

    Signs your iPhone is being tracked include performance issues, a location arrow appearing unexpectedly, or the orange and green status dots showing microphone or camera use. You can confirm the exact app by swiping down from the top-right to open the Control Center and reading the banner at the top.

    If you haven’t used the app recently — or if it’s an app you’ve never heard of before — then it’s time to check your security settings and run an anti-spyware tool.

     

    On an iPhone, an arrow shows that Location Services was used, an orange dot means the microphone is active, and a green dot means the camera is active iOS will also alert you if an unknown AirTag or compatible tracker is moving with you — check that alert in Find My to play a sound and locate it.

    Checking for signs that your iPhone is being tracked.

    On Android

     

    If you want to know if your Android phone is being tracked, check for unusual performance issues, like rapid battery drain, by going to Settings > Battery > View details / Battery Usage > Battery activity and reviewing each app’s battery usage.

    On my Google Pixel, I can choose View by apps filter to spot unfamiliar apps draining my battery and View by systems to check if features like camera, GPS, or mobile data are using power unexpectedly. Other Android models will have similar features.

     

    This overview will help you see at a glance how much battery each app is using. If something looks unusual, check online to see if it’s a legit app. If an app looks unfamiliar and you can’t figure out what it is, it might be tracking you.

    Opening Android Battery settings on a Samsung Galaxy s21 to check for phone tracking signs.

    How to stop someone from tracking your phone

     

    Stopping someone from tracking your phone starts with a few simple steps. Turn off location services and update your permissions to prevent apps from sharing your whereabouts. And use a VPN for an extra layer of protection. Combined, these measures make it much harder for anyone to monitor your phone without your knowledge.

     

    Install AVG Secureline VPN to secure your connection with military-grade encryption and limit the amount of data exposed about your online activity.

    Method 1: Turn off location services

     

    To stop apps from tracking your location, turn off your location services — but remember that certain apps and features, like Google Maps or location sharing in messaging apps, won’t work as well. If you prefer more control, you can turn off location access for individual apps instead.

    Here’s how to block location tracking on your iPhone:


    1. Go to your iOS Settings and choose Privacy & Security.

    2. Tap Location Services.

    3. Toggle off Location Services.

     

    From the Location Servces screen, you can also select an app and choose Never, Ask Next Time Or When I Share, or While Using the App to define exactly when your location will be shared with an individual app or service.

    Blocking location tracking via iPhone settings.

    Here’s how to block location tracking on an Android phone:


    1. Open your Android Settings.

    2. Select Location.

    3. Toggle the Location setting to Off.

     

    Just like on iPhone, you can also block location tracking on specific Android apps. From the Location screen, scroll to the list of apps, choose an app, and select when location services can be accessed for that app.

     

    Even with location services off, websites and apps can often estimate your location, such as city or region, through your IP address. You’ll need to download and set up a VPN to be even more invisible on the web.

    Blocking location tracking via Android settings.

    Method 2: Use a VPN

    Here’s how to use a VPN on your phone:


    1. Download, install, and open AVG Secure VPN (or a trusted alternative) from the App Store or Google Play.

    2. Follow the on-screen instructions to create an account or log in.

    3. Tap Connect to encrypt your connection.

     

    An illustration showing how VPNs help prevent phone tracking by trackers, ISP, and hackers.
    A VPN helps prevent websites, hackers, apps, and even loved ones from tracking your internet activity.

    By routing your internet traffic through a secure, encrypted tunnel, a VPN keeps your online activity private and helps conceal your digital footprint from trackers. You should keep your VPN on whenever you’re using public Wi-Fi or want an added layer of privacy while browsing.

     

    AVG Secure VPN uses military-grade 256-bit encryption to shield your internet traffic against trackers and snoops. Install AVG Secure VPN to add an extra layer of protection, keeping your personal data safe and limiting tracking by your ISP and other third parties.

    Method 3: Use a private browser

    A private browser offers much more anonymity on the web than a normal browser because it blocks many cookies and other temporary internet files, blocks ads, forces websites to use HTTPS encryption, and disables tracking scripts.

     

    Here's how to use AVG Secure Browser to block tracking:


    1. Download, install, and launch AVG Secure Browser.

    2. Tap the Settings icon and turn on Ad Blocker, Browser VPN, and Web Shield.

     

    You can then search or visit websites as you usually do, and the browser will block trackers and reduce data collection in the background.

    Using AVG Secure Browser to help block invasive ad tracking on mobile.

    Method 4: Turn Bluetooth off

     

    Bluetooth is a technology that lets different devices connect to one another. But when Bluetooth is enabled and not being used, it still searches for possible connections. If your Bluetooth connection is ever synced to someone else’s device without you knowing, that person might be able to track your location.


    Here’s how to turn off Bluetooth on your phone:

    Device Settings
    Go to your general device Settings and type “Bluetooth” in the settings search bar. Toggle it off.
    iPhone Control Center
    Swipe down from the top-right of your iPhone screen. Tap the blue Bluetooth icon to turn it off.
    Android Quick Settings
    Swipe your finger down from the top of your Android home screen. Tap the Bluetooth icon to turn it off.

    Method 5: Use Airplane Mode

    Turning on Airplane Mode disables most wireless connections, preventing nearly all tracking unless Wi-Fi or Bluetooth are manually turned back on:


    1. To turn on Airplane Mode on Android: Swipe down from the top of your screen to open the Quick Settings panel. If you don’t see the airplane icon, swipe down again to expand the menu. Then tap the Airplane Mode icon.

    2. To turn on Airplane Mode on iOS devices: Swipe down from the top-right corner of your home screen to open the Control Center, and tap the airplane icon to enable the regime.

    Screenshots illustrating turning on Airplane mode on Android and iOS to help prevent phone tracking.

    Method 6: Stop Google from tracking you

    There are many ways that Google uses your data. In fact, if you download your Google data, you might be shocked at what you find — a list of every website you’ve visited in the past 24 hours is just the start. But you can help stop Google collecting your data by making a few changes in your Google settings.

     

    Here’s how to stop Google from tracking your web activity:


    1. Sign in to Google on any device.

    2. Go to myaccount.google.com.

    3. Select the Data & privacy tab and tap Web & App Activity (under History settings).

    4. Tap Turn off and select Turn off and delete activity.

    5. Tap Got it to confirm.

    Turning off Google tracking in your Google My account.

    Method 7: Manage app permissions

     

    You can easily manage which apps have access to various permissions or settings on your phone. For instance, you may want Uber to have access to your location, but it probably doesn’t need to have access to your camera.

    Manage app permissions on an iPhone


    1. Go to Settings > Privacy & Security and review the list of your phone’s features, permissions, and functionalities.

    2. Tap a feature and review the list of apps that have access to it.

    3. If you don’t want a particular app to have access to that feature, toggle it off.

     

    For example, tapping Contacts shows you which apps have access to your contact list. If you don’t want a particular app to have access to that feature, toggle it off.

    Opening Privacy & Security settings on iOS to manage app permissions.

    Stop app tracking permissions on Android


    1. Go to Settings > Security and privacy > Privacy controls > Permission manager.

    2. Review the list of your phone’s features, permissions, and functionalities, and tap a feature and review the list of which apps have access to it.

    3. To change permissions, tap an app and choose Ask every time or Don’t allow.

     

    Our advice: keep the common-sense Android permissions and ditch the rest. For example, you probably want WhatsApp to have access to your contacts, and Google Maps and rideshare apps to have access to your location.

    Updating Android app permissions on Samsung Galaxy s21.

    Method 8: Use a Faraday bag

     

    A Faraday bag is a protective pouch, similar to an RFID blocker, made with conductive materials such as metal mesh or foil layers. These materials create a shield that blocks radio signals, including cellular (4G/5G), Wi-Fi, Bluetooth, and GPS. When you place your phone or any electronic device inside, it’s isolated from all wireless communication — meaning it can’t send or receive data, be tracked, hacked, or remotely accessed.

     

    Because Faraday bags also block calls, messages, GPS, and internet access, they’re highly effective for privacy but impractical for daily use. Devices sealed inside may also slowly lose battery power as they repeatedly try to reconnect to networks, depending on their settings. And while Faraday bags block most wireless signals, certain low-frequency or high-power transmissions may still partially penetrate.

    Method 9: Detect and remove spyware

     

    Spyware is a type of malware used to track people’s phones and record their activity. If you think your phone is being tracked, check for where spyware could be installed on your phone and remove it. Better yet, install an anti-spyware tool to protect against future spyware infections.

     

    Here’s how you can remove spyware on Android or iPhone:

    Anti-spyware software
    Use an anti-spyware tool that can search your device for signs that your phone is infected. It can even help you remove and protect against future spyware infections.
    Spyware infection clues
    Read about removing spyware from Android and getting rid of spyware on an iPhone. Learning the ways spyware infects phones can help you combat it in the first place.

    Method 10: Use a burner phone

     

    A burner phone is a low-cost, prepaid mobile phone not tied to your personal identity or main account. It’s typically used for short-term communication, such as travel, emergencies, or privacy-sensitive situations, then discarded to avoid tracking or leaving a digital trail that could be traced back to you.

     

    Here’s why burner phones can limit phone tracking:


    • No link to your identity: A prepaid “burner” phone bought with cash usually isn’t tied to your name, making it harder to connect movements to you.

    • Minimal tracking features: A cheap, no-frills phone without apps, GPS, or constant background connections generates far less user data than a smartphone.

    • Control over exposure: By leaving your main phone at home, you cut off the usual tracking from apps, location services, and cell tower pings.

    • Emergency use only: Keeping the burner switched off when not in use means it won’t constantly broadcast your location.

     

    Although using a burner phone can reduce tracking, it still connects to cell towers, so its location can be logged and potentially tied to your movements — especially if it was purchased or used in ways that are linked to your identity. Burner phones also have limited functionality and can be inconvenient to switch between your main device. In some jurisdictions, frequent or unexplained use of burner phones may even attract unwanted attention.

    Who is tracking my phone?

     

    Phone tracking can be from companies (for ads), authorities (for security), people you know (for monitoring), or criminals (for exploitation).


    Here is a comprehensive list of who might be tracking your phone, and how:


    • Advertisers: Cookies, device IDs, and IP addresses are used to build detailed ad profiles and target you with personalized ads.

    • Search engines: Google, Bing, and other search engines collect your search history, app activity, and location data to improve services and deliver ads across their platforms.

    • Social media: Meta (Facebook and Instagram), Twitter (now X), LinkedIn, and other social networking sites track your activity on their apps and across the web (via tracking pixels) to learn about your interests and behavior.

    • Web trackers & crawlers: These tools follow your browsing clicks and searches to gather analytics or sell your data to brokers.

    • Mobile apps: Many apps request access to GPS, Bluetooth, contacts, or other data to deliver location-based services or personalization. However, some seek unnecessary permissions that enable data collection for advertising, analytics, or profiling.

    • Cell providers: Telecom companies log calls, texts, and cell tower connections, which reveal your location history, for billing, network maintenance, fraud prevention, and to meet legal data retention requirements.

    • Hackers: Cybercriminals use malware, phishing, or unsecured Wi-Fi to steal your data, track your location, or your messages, browsing, and app activity to commit fraud, steal identities, or sell information.

    • Government & law enforcement: Authorized agencies access carrier or tech company data, or use surveillance tools like cell-site simulators to locate devices, investigate crimes, track suspects, and protect national security.

    • Employers: Work devices may be equipped with monitoring software to track usage, location, and compliance against policies.

    • Parents/guardians: Parental control apps are often used to monitor children’s phones for safety, screen time management, content filtering, and location tracking.

    • Spouses/partners: Stalkerware or hidden spyware apps can be installed to track activity and location secretly to control, harass, or spy on victims without their consent.

    • Journalists: Some journalists rely on publicly available or leaked location data in investigations. As revealed in high-profile events, such as the UK’s historic Leveson inquiry into media ethics, some journalists illegally hacked calls and messages to obtain stories.

    • Device manufacturers & operating systems: Companies like Apple, Google, or Samsung collect diagnostic, usage, and location data to improve their services. This process is known as telemetry.

    phone-tracking-01

    Use a VPN to help prevent phone tracking

    While internet security may seem like a full-time job, there are apps you can use to protect your privacy automatically. AVG Secure VPN helps mask your internet activity, hide your location, and block tracking. With your VPN on, you’ll be locked behind bank-grade encryption that helps hide the data you send and receive online from trackers and other snoops.

    Install AVG Secure VPN to help block web tracking and stay private online.

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    Install AVG Secure VPN to help block web tracking and stay private online.

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    Secure VPN

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    Download AVG Secure VPN to help block web tracking and stay private online.

    Download AVG Secure VPN to help block web tracking and stay private online.

    Install AVG Secure VPN to help block web tracking and stay private online.

    Free trial

    Install AVG Secure VPN to help block web tracking and stay private online.

    Free trial

    Download AVG Secure VPN to help block web tracking and stay private online.

    Download free trial

    Download AVG Secure VPN to help block web tracking and stay private online.

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