To find out whether someone is tracking you online, start by checking active sessions on your accounts, installed apps and location permissions, rather than treating any unusual phone behaviour as proof of spying. Unexpected data usage or settings that change without your input are reasons to check your device, but they are not enough to draw conclusions on their own.
Before changing anything, an important precaution: if you suspect an abusive partner is monitoring you, avoid sudden changes that could alert them. Use a safe device, such as one belonging to someone you trust, and plan your next steps carefully. In this situation, your personal safety comes before any technical adjustment.
It is also important to distinguish between two scenarios: websites, search engines and social networks collect information for advertising or to improve their services, usually through automated systems; someone accessing your accounts or using spyware to monitor you is a different matter. That distinction determines where to focus your checks.
Check your accounts and apps first
Start by checking which devices have access to your accounts:
- Google: go to your Google Account and look for Your devices in the security section.
- Apple: sign in to your Apple Account and open Devices.
- Microsoft: check Devices in your Microsoft account.
- Facebook and Instagram: in Accounts Centre, open Password and security and check Where you’re logged in.
Do not focus only on unfamiliar devices: an old phone you no longer have may still have access. If you spot a session that should no longer be active, sign it out and change that account’s password.
Next, review your installed software. On Windows, Task Manager shows background processes, signed-in users and startup apps; on Mac, Activity Monitor lets you view running processes. On Android, you can review apps in Settings, and on iPhone or iPad, under General in the storage section.
Before flagging an app as suspicious, look it up: an unfamiliar name may belong to a system component or pre-installed software.
Complete your checks by reviewing data usage. On Android, look for Data usage under Connections or Network & internet; on iPhone or iPad, check usage by app under Settings, Mobile Data. If it increases without any change in your habits, information could be sent in the background. Sudden overheating, a rapidly draining battery or settings changes you do not recognise are also worth investigating, but should not be treated as conclusive evidence.
Manage location sharing and permissions
Location sharing deserves a separate check, because it does not always involve an unfamiliar app. Google Maps, family tools and device-finding services may have tracking features enabled. In Google Maps, tap your profile picture and open Location sharing to check whether you are sharing your location with anyone. If you turn off a location-sharing feature and it switches back on without your input, the situation needs particular attention.
Review app permissions too. On Android, look for the permission manager in Settings; on iPhone and iPad, open Privacy & Security. From there, you can check which apps have permission to access your location, camera, microphone, contacts or photos, and revoke any permissions you do not want to grant.
Windows and macOS also let you manage these permissions in their privacy and security sections; on a PC, also check that Windows Security is active. Pay particular attention to location and storage access, given the information they can expose.
Your checks should not stop at apps: websites can also retain permissions granted previously. Chrome and Microsoft Edge include site permission controls in their settings; in Safari for Mac, you can review them under Settings, Websites. Revoke or block permissions you no longer want to allow, or set them to ask when that option is available.
Secure your accounts and reduce tracking
The priority is to use strong, unique passwords for every account, with help from a password manager if needed, and enable two-factor authentication. This adds an extra check when you sign in and prevents a compromised password from being used to access all your services.
Be wary of emails and text messages asking you to sign in through a link. Phishing can direct you to fake forms designed to steal your login details or to spyware downloads. If a message appears to come from a bank or social network, use its official app or website, or contact its customer support directly.
To reduce routine data collection, you can use privacy-focused browsers such as Brave or DuckDuckGo. The latter also offers a search engine that does not require an account or keep a record of your searches. When clearing browsing data, explicitly select cookies and site data as well as browsing history.
Also review the activity saved by Google under Data & privacy, My Activity, and check the audience for your social media posts, limiting it to people you approve. In messaging apps, check visible details such as your phone number too, for example if you want to hide your number on Telegram.
