How to Stop Someone Tracking Your Phone

Think someone might be tracking your phone? You’re not alone. From location-sharing features you forgot you enabled to hidden spy apps, there are more ways than ever for someone to monitor your whereabouts and activities.

The good news is that with the right knowledge and a few simple steps, you can take back control of your privacy. This guide will walk you through exactly how to stop someone from tracking your phone—whether you’re using an iPhone or Android.

We’ll cover everything from built-in sharing features and account security to detecting spyware and activating advanced protection measures. By the end, you’ll know how to protect yourself from the most common tracking methods and secure your device for good.

How Tracking Happens on Phones Today

Before we get into the solutions, it helps to understand the different ways someone might track your phone. Knowing what you’re up against makes it easier to shut down the right access points.

📍 Built-in sharing features

Your phone comes with legitimate location sharing features that you or someone else may have enabled:

• Find My on iPhone lets you share your location with friends and family.
• Google Location Sharing works on both Android and iOS with Google apps.
• Significant Locations on iPhone quietly tracks places you visit frequently.
• Google Timeline keeps a detailed history of everywhere you’ve been.

📱 Third-party apps

Apps on your phone, whether you installed them or someone else did, might have more access than you realize:

• Family tracker apps like Life360 or similar services.
• “Monitoring” apps marketed for parental control.
• Regular apps with excessive permissions to access your location, microphone, or camera.

🕵️ Spyware and stalkerware

This is the most invasive form of tracking. Spyware is malicious software secretly installed on your device (usually with brief physical access) that can monitor your calls, messages, location, and more.

According to Certo’s 2024 Mobile Security Roundup, which analyzed nearly 700,000 device scans, 6.263% of devices showed medium or high security threats—including stalkerware and unauthorized monitoring apps.

Perhaps even more concerning, a UK survey found that 42% of Britons believe monitoring a partner’s phone without consent is acceptable, suggesting this issue may be more prevalent than many realize.

📡 Network-level tracking

This is harder to control but worth knowing about:

• Wi-Fi networks can track devices using MAC addresses.
• Cell towers can pinpoint your general location.
• IMSI catchers (used by law enforcement and potentially criminals) can intercept cellular signals.

Fast Actions to Stop Tracking Now

If you need to quickly limit tracking while you figure out the full situation, here are some immediate steps you can take on any smartphone.

✈️ Airplane mode

Turning on Airplane Mode cuts off cellular, Wi-Fi, and Bluetooth connections immediately. This can be helpful in an urgent situation, but it’s not a long-term solution.

Important caveat: Some apps may have already cached your location data, and GPS can still function in Airplane Mode. Use this as a temporary measure while you take more permanent steps.

How to enable:

• iPhone: Swipe down from the top-right corner and tap the airplane icon.
• Android: Swipe down from the top and tap the airplane icon.

🔐 Change your account passwords

If someone has access to your Apple or Google account, they can track your location through Find My iPhone or Google’s location services—even without touching your phone.

Do this now:

1. Change your Apple Account password (iPhone users) or Google account password (Android users).
2. Enable two-factor authentication (2FA) on both accounts.
3. Review devices signed into your account and remove anything unfamiliar.
4. Check for unknown recovery phone numbers or emails that someone may have added.

📲 Update your operating system and apps

Outdated software can have security vulnerabilities that spyware exploits. Update everything before proceeding with other steps.

iPhone: Go to Settings > General > Software Update

Android: Go to Settings > System > Software Update

🔎 Run a spyware scan

If you suspect someone has installed tracking or monitoring software on your device, run a security scan as soon as possible. Hidden spyware can operate silently in the background, stealing your location data, messages, and more.

Certo AntiSpy for iPhone and Android can help you:

• Detect suspicious apps and unauthorized configurations.
• Identify security vulnerabilities on your device.
• Find hidden monitoring software in minutes.
• Get clear guidance on removing any threats discovered.

A quick scan will either give you peace of mind or reveal threats that need immediate attention. The sooner you identify malicious software, the faster you can remove it and stop the tracking.

Fig 1. Detecting spyware with Certo Antispy for Android.

Stop Someone Tracking Your iPhone

Now let’s get into the specific steps for iPhone users. These methods will help you identify and shut down the most common tracking vectors.

Use Safety Check (iOS 16+)

Safety Check is Apple’s built-in tool designed specifically for people who need to quickly review and stop sharing with others.

Emergency Reset can instantly stop sharing your location with all people and apps, reset privacy permissions, and review your account security and device access. It’s one of the fastest ways to cut off all sharing in one action.

To activate it:

1. Go to Settings > Privacy & Security > Safety Check.
2. Tap Emergency Reset.
3. Review the summary of what will change.
4. Tap Start Emergency Reset.

Fig 2. Starting Emergency Reset in Safety Check.

Manage Sharing & Access is a more controlled option if you want to review things individually:

1. Go to Settings > Privacy & Security > Safety Check.
2. Tap Manage Sharing & Access.
3. Review and adjust people you’re sharing with, apps with access to your data, and devices signed into your account.

Fig 3. Checking location sharing in Managing Sharing & Access.

Audit location sharing and history

If you don’t want to use Emergency Reset, you should manually check what location features are active.

Check Find My sharing:

1. Open the Find My app.
2. Tap the People tab.
3. Review who can see your location.
4. Tap on anyone you want to stop sharing with and select Stop Sharing My Location.

Fig 4. Disabling location sharing on Find My.

Check Significant Locations:

Your iPhone secretly tracks places you visit frequently to provide personalized services. This history could reveal your routines to someone with access to your phone.

1. Go to Settings > Privacy & Security > Location Services
2. Scroll all the way to the bottom and tap System Services
3. Tap Significant Locations & Routes
4. Toggle Significant Locations & Routes off
5. Tap Clear History to delete past data

Fig 5. Disabling significant locations and clearing history in Settings.

Review app-by-app permissions

Apps may have access to your location, camera, microphone, and more. It’s time to audit these permissions.

Location permissions:

1. Go to Settings > Privacy & Security > Location Services.
2. Review each app in the list.
3. If there are any apps you don’t recognize or have no reason to have access to your location, then revoke this access immediately.
4. For apps that do need access to your location, you can turn off Precise Location if they don’t need your exact coordinates.

Fig 6. Checking location services for suspicious apps.

Other permissions to check:

• Camera
• Microphone
• Bluetooth
• Local Network
• Contacts
• Photos

Set these to the minimum access necessary for each app.

Check for suspicious profiles and management access

Spyware and monitoring apps often use configuration profiles or Mobile Device Management (MDM) to gain deep access to your device. Here’s how to check:

1. Go to Settings > General > VPN & Device Management.
2. Look for any profiles you didn’t install yourself.
3. If you see unfamiliar profiles, tap on them to review what access they have.
4. Remove any suspicious profiles by tapping on them and selecting Remove Profile.

If you find profiles with names you don’t recognize or that claim to be for “monitoring” or “parental control” when you didn’t install them, remove them immediately.

Fig 7. Removing a suspicious profile in VPN & Device Management

Enable Lockdown Mode

If you’re facing targeted threats or sophisticated tracking attempts, Lockdown Mode limits your iPhone’s attack surface.

This is an extreme measure that significantly restricts how your device functions. When enabled, Lockdown Mode will:

• Block most message attachments (except images)
• Disable link previews in messages
• Restrict FaceTime calls to people in your contacts
• Limit certain web browsing features
• Block configuration profiles that could be used for monitoring

These limitations make everyday use less convenient, but they also close security vulnerabilities that sophisticated spyware exploits.

Only enable Lockdown Mode if you’re facing serious threats. For most people, the other steps in this guide will be sufficient.

To enable: Go to Settings > Privacy & Security > Lockdown Mode > Turn On Lockdown Mode

Fig 8. Turning on Lockdown Mode

Check your device list

Someone with your Apple Account credentials could be tracking you through another device signed into your account.

1. Go to Settings and tap your name at the top.
2. Scroll down to see all devices signed into your Apple Account.
3. Tap on any device you don’t recognize.
4. Select Remove from Account.

Fig 9. Checking Apple ID signed in devices.

You can also check devices via iCloud.com/find if you’re on a computer.

Stop Someone Tracking Your Android Phone

Android users have powerful privacy tools built into their devices. Here’s how to use them to stop tracking.

Use Privacy Dashboard

Privacy Dashboard (available on most models) shows you which apps have accessed your location, microphone, or camera in the last 24 hours. This is your first stop for identifying suspicious activity.

To access it:

1. Go to Settings > Security & Privacy.
2. Tap Privacy Dashboard.
3. You’ll see a timeline showing when apps accessed sensitive permissions.
4. Tap any permission to see which apps used it and adjust settings.

If you see unfamiliar apps accessing your location, camera or microphone, investigate immediately.

Fig 10. Managing camera permissions in the Privacy Dashboard.

Manage location permissions

Android’s permission system lets you control exactly when apps can access your location.

Review permissions:

1. Go to Settings > Security & Privacy > Privacy > Permission Manager.
2. Tap Location.
3. Review each app’s access level.
4. Change apps to Allow only while using the app or Don’t allow as appropriate.

Fig 11. Removing location permissions from a spy app.

Turn off Google Location History and Timeline

Google Timeline creates a detailed map of everywhere you’ve been. If someone has access to your device or Google account, they can see this history.

To disable and delete:

1. Open the Google Maps app.
2. Tap your profile picture in the top right.
3. Tap Your Timeline.
4. Tap the three dots (More) in the top right.
5. Select Location and privacy settings.
6. Tap Timeline is on.
7. Tap Turn off.
8. To delete existing data, go back to Timeline and select the data you want to remove

Fig 12. Turning off the timeline feature of Google Maps.

Fig 15. Advanced Protection settings and features.

Reduce Passive Tracking

Beyond the obvious tracking methods, your phone broadcasts various signals that can be used for passive tracking. Here’s how to minimize these.

📶 Verify Private Wi-Fi Address is enabled (iPhone)

By default, your iPhone uses Private Wi-Fi Address to prevent Wi-Fi networks from tracking your device across different locations. This feature randomizes your phone’s MAC (Media Access Control) address for each network, making it much harder to track your movements.

The good news: this is enabled by default on iOS 14 and later. However, it’s worth checking that it hasn’t been accidentally disabled.

To verify it’s enabled:

1. Go to Settings > Wi-Fi.
2. Tap the (i) icon next to a network you’re connected to.
3. Ensure Private Wi-Fi Address is set to “Fixed” or “Rotating”.
4. Repeat this check for each Wi-Fi network you connect to regularly.

📶 Verify MAC randomization is enabled (Android)

MAC randomization prevents Wi-Fi networks from tracking your device across different locations by using a randomized identifier instead of your phone’s permanent MAC address.

The good news: this feature is enabled by default on modern Android devices (Android 10 and later). Your phone automatically uses a different randomized MAC address for each Wi-Fi network you connect to.

To verify it’s working:

1. Go to Settings > Network & Internet > Wi-Fi.
2. Tap the gear icon next to a connected network.
3. Tap Advanced (or Privacy on some devices).
4. Look for Use randomized MAC or Privacy and ensure it’s set to Use randomized MAC.

The exact wording varies by device manufacturer, but as long as you don’t see an option explicitly using your “device MAC” or “phone MAC,” randomization is likely active and protecting your privacy.

📶 Turn off Bluetooth when not in use

When Bluetooth is enabled, your phone constantly broadcasts small data packets (called beacons) as it searches for devices to connect to. These packets contain your phone’s Bluetooth address, which can be detected by tracking technology in stores, public spaces, and other locations.

This means anyone with the right equipment can monitor your movements by detecting these Bluetooth signals, even if you’re not actively connected to anything.

To protect yourself, swipe down from the top of your screen and tap the Bluetooth button to disable Bluetooth when you’re not actively using it.

Only enable Bluetooth when you need it for headphones, car connectivity, or other devices. This simple habit significantly reduces your exposure to passive location tracking.

What If Tracking Continues?

If you’ve followed all the steps above and still suspect someone is tracking you, here’s what to do next.

📋 Document everything

Keep records of:

• Results of any spyware scans.
• Screenshots of suspicious settings or apps.
• Alerts about unknown devices or trackers.
• Notes about when you noticed tracking behavior.
• Any communication that suggests someone has information they shouldn’t.

This documentation can be helpful if you need to involve law enforcement or seek legal protection.

🚨 Contact support organizations

If you believe you’re being tracked or are experiencing tech-facilitated abuse, specialized organizations can provide confidential support and guidance.

Support organizations by region:

United States:

• The U.S. National Domestic Violence Hotline — 24/7 confidential support.
• Safety Net Project — Technology safety resources for survivors.

United Kingdom:

• Refuge — UK’s largest domestic abuse organization.
• Suzy Lamplugh Trust — National Stalking Helpline.

Other regions:

• Technology Safety Australia (Australia).
• WEISSER RING (Germany).
• Donne in Rete contro la violenza (Italy).

For a complete list of international support organizations, visit Certo’s Resources page.

Coalition Against Stalkerware

The Coalition Against Stalkerware is a global partnership of organizations working to combat stalkerware and tech-facilitated abuse.

They provide valuable resources for survivors, including guides on detecting and safely removing stalkerware, understanding your rights, and finding local support services.

Their member organizations include domestic violence charities, cybersecurity companies, and advocacy groups committed to protecting victims of digital abuse.

🔄 Consider a factory reset

A factory reset wipes your phone clean and can eliminate persistent tracking software. However, this is a last resort.

Before resetting:

• Secure all your accounts (change your passwords and enable 2FA).
• Back up essential data to a secure location.
• Have a plan for what you’ll do immediately after the reset.

After resetting:

• Set up your device with a new Apple Account or Google account if the old one was compromised.
• Only install apps from official stores.
• Review all permissions carefully as you reinstall apps.
• Monitor your device closely for any signs of reinfection.
• Run regular deep scans for spyware with a tool like Certo AntiSpy.

⚖️ Know your legal options

Using tracking software or devices without consent is illegal in many jurisdictions. In some regions, laws are being strengthened to specifically address misuse of Bluetooth trackers and other surveillance technology.

If you believe you’re being illegally tracked or stalked:

• Report it to local police.
• Keep all evidence.
• Consider consulting with a legal professional about protective orders or other legal remedies.

Wrapping Up

Taking back control of your phone’s privacy isn’t just about flipping a switch or installing an app. It requires a systematic approach to securing your accounts, reviewing sharing settings, auditing app permissions, and—when necessary—detecting and removing malicious software.

The steps in this guide give you a comprehensive toolkit to stop someone from tracking your phone. Whether you’re dealing with forgotten location sharing, excessive app permissions, or the more serious threat of stalkerware, you now have the knowledge to protect yourself.

Remember that your privacy matters, and you have every right to secure your device. If you’re in a situation where someone’s tracking is part of a pattern of abuse or control, please reach out to support services—you don’t have to handle this alone.

If you’re still unsure whether your phone has been compromised, running a security scan can provide peace of mind. Certo’s apps for iPhone and Android can quickly detect suspicious apps and configurations that put your privacy at risk.

Frequently Asked Questions

Can my phone be tracked with Location Services off?

Turning off Location Services blocks most app-level location tracking, but there are exceptions. Someone with access to your Apple or Google account could still see historical location data.

Additionally, network-level tracking methods (cell tower triangulation, Wi-Fi location) may still provide approximate location.

For the most complete protection, combine turning off Location Services with securing your accounts and deleting Timeline/location history.

Do VPNs stop phone location tracking?

A VPN hides your IP address and can prevent websites from knowing your approximate location based on your internet connection. However, a VPN does not stop:

• GPS tracking.
• Location sharing through Find My or Google Location Sharing.
• Bluetooth tracker signals.
• App-level location access you’ve granted.

VPNs are useful for privacy but should be seen as supplemental to the core fixes we’ve covered: securing accounts, managing permissions, and stopping explicit location sharing.

Is there a single switch to stop all tracking?

Unfortunately, no. Phone tracking happens through multiple vectors—built-in sharing features, apps, accounts, network signals, and potentially hidden software. Each needs to be addressed individually.

The closest thing to a “one switch” solution is iPhone’s Safety Check Emergency Reset, which stops location sharing, resets permissions, and secures your account in one flow. However, you’ll still need to check for spyware, review account access, and take other precautions for complete protection.

Think of it as a layered approach: account security + permission audits + sharing controls + device security scans = comprehensive protection.