Can someone track my phone? Learn how to stop someone from tracking your phone

Can someone track my phone?

It is possible for someone to track your phone, and worse, your phone can be tracked without your knowledge. Employers, hackers, or even people you know can use tools like location-sharing apps or spyware to monitor your movements and communications.

So if you’re wondering, “Is my phone being tracked?”, it’s a valid thought. It’s a common concern, especially when something doesn’t feel right with your device. Fortunately, you have ways to check and stop it.

How can someone track your phone?

People can use various methods to track your phone. Knowing what they are is the first step to prevention:

Malicious apps with hidden permissions

Many assume tracking apps come disguised as spy tools, but they often hide in plain sight. Once installed, a flashlight app, a photo editor, or even a fake system update can silently collect data.

These malicious apps request excessive permissions during setup (like access to your camera, microphone, location, call logs, or text messages) even when those features have nothing to do with the app’s function. Once granted, these permissions allow the app to track your behavior in the background without alerting you. To stay safe, learn how to spot fake apps and avoid downloading programs that don’t come from trusted developers or official app stores.

This tracking method also often relies on social engineering tactics, like impersonating legitimate brands or using fear (e.g., “Your phone is infected! Install this cleaner now!”) to trick users into installing malware. These deceptive tricks are common in phishing attempts and online scams.

Apps downloaded over public Wi-Fi networks also present risks. Hackers can inject malicious code into apps or redirect users to fake app stores. That’s why it’s important to secure your public Wi-Fi connection and to avoid doing sensitive tasks like online banking while connected.

Once installed, malicious apps can include spyware or stalkerware. These tools are designed to monitor your messages, track your GPS location, and even record calls. 

SIM cloning

SIM cloning is a sophisticated attack in which someone duplicates your SIM card data onto another device, giving them control over your mobile number. This access allows the attacker to intercept your calls and texts, bypass two-factor authentication, and monitor sensitive information like banking alerts or account verification codes.

The cloning process typically requires physical access to your SIM card, but in some cases, it can be done remotely if the attacker tricks your mobile carrier into activating a new SIM by impersonating you. This method is often referred to as SIM swapping or SIM hijacking.

Warning signs include:

• Sudden loss of signal or mobile service.
• Notifications about your number being used on a new device.
• Inability to receive SMS messages or make calls.

If you notice any of these signs, it’s a red flag that your phone might be compromised. Contact your mobile carrier immediately to regain control of your device and secure your number.

iCloud/Google account access

Your Apple ID or Google account is the gateway to almost everything on your phone, including your location history, synced messages, photos, browsing activity, and even access to cloud backups. If someone has your login credentials, they can effectively track your phone without needing physical access.

Apple and Google even have tracking tools like Find My and Find My Device, which are meant for legitimate use. But in the wrong hands, they can become invasive.

To stop someone from tracking your phone, change your passwords immediately. You can also review login activity in your account settings and revoke access from any other device besides your main device. As an extra safety measure, enable two-factor authentication on all cloud-connected accounts. If you suspect someone’s tracking you, you might want to turn off Find My iPhone temporarily.

Bluetooth tracking

Bluetooth tracking uses short-range radio signals to monitor your location. Devices like beacons, hidden tags, or even compromised headphones can detect and log your presence as long as Bluetooth is enabled on your phone.

Although Bluetooth connections have a limited range (typically 33 to 330 feet, or 10 to 100 meters), attackers can still use them to identify and track your movement across stores, transit hubs, and public areas. Worse, Bluetooth vulnerabilities in older phones may allow direct access to your device or its data.

IP address tracking

Every time your phone connects to the internet (whether through mobile data or Wi-Fi), it uses an IP address that reveals your approximate geographic location. Websites, apps, and third-party trackers can log this information to monitor your browsing habits or physical movements.

If you're using unsecured public or unencrypted wireless connections, malicious actors can intercept your traffic and pinpoint your location through IP data. Advertisers and analytics companies also use this method to serve targeted ads and content and track users across devices. Use a VPN to protect your IP address and encrypt your internet activity to protect yourself.

Is my phone being tracked?

Learn how to recognize if your phone is being tracked. Being aware of these indicators can help you act quickly to protect your privacy and security.

The battery drains fast

One of the earliest signs that your phone is being tracked is a noticeable decline in battery life. If your phone is losing power faster than usual (even when you're not actively using it), it could indicate spyware activity.

These surveillance tools run continuously in the background, logging your location, screen activity, and communications. Because they operate invisibly, they don’t alert you like regular apps, but they still consume power at a steady rate.

What to look for:

• Battery level drops overnight with no usage.
• Your phone feels warm despite you not using it.
• Power usage charts in your settings show unfamiliar apps near the top.

If you can’t explain the sudden battery zap based on your phone habits, it’s worth checking for hidden apps or running a malware scanner.

Excessive data usage

Spyware collects data and needs to transmit it somewhere for storage and viewing. That means a hidden tracking app may be using your mobile data or Wi-Fi to upload logs, GPS coordinates, screenshots, or recordings. Reviewing your data usage is one way to check if your phone is being tracked.

What to look for:

• Mobile data spikes when your phone is idle.
• Unusual app activity under your data settings.
• Overages on your data plan despite no change in usage habits.

Go to your device’s data usage section and look at which apps are consuming the most bandwidth. If an app you don’t recognize is near the top or if a system tool seems abnormally active, it’s a red flag.

Background noise on calls

Another subtle but alarming sign of phone tracking is hearing unexpected noises during calls, like static, clicks, beeps, or echoing. These sounds could indicate that a third party is accessing your microphone or that your calls are being intercepted.

While background noise can sometimes result from a bad connection, persistent interference across different locations or networks might suggest deeper issues.

Unusual status icons

Most smartphones are designed to show when hardware features (like the camera, microphone, or GPS) are in use. If you see icons you don’t recognize or that appear unexpectedly, it could be a sign that a background process is tracking your activity.

For Android and iPhone, follow the steps below to monitor app access to your location, microphone, and camera.

On Android phones:

1. 1.Swipe down from the top of your screen to reveal the “Quick settings” panel.
2. 2.Look for location (GPS), microphone, or camera icons.
3. 3.If any of these icons are active when you’re not using an app that needs them, tap the icon to see which app is responsible.
4. 4.Go to “Settings” > “Privacy” > “Permission manager” to revoke access or restrict background use.

On iPhones:

1. 1.Watch for a green dot (indicates camera use) or an orange dot (microphone use) in the upper-right corner of your screen.
2. 2.If the dot appears when you’re not actively recording or using voice input, an app may be accessing your mic or camera without your consent.
3. 3.Go to “Settings” > “Privacy & security” > “App privacy report” to review which apps have recently accessed your location, camera, mic, and other sensors.
4. 4.From “Privacy & security,” you can also disable permissions or delete suspicious apps.

Phone runs hot or slow

Spyware and tracking apps can place a heavy load on your phone’s system. Even when you’re not using your device, these apps may be running processes in the background. If your phone feels unusually warm while idle or if it becomes sluggish during basic tasks, it could be a sign that unwanted software is using system resources.

What to look out for:

• The device heats up while in sleep mode or airplane mode.
• Apps take longer to load or crash more frequently.
• Your phone’s battery drains quickly even with no visible activity.

These performance issues are worth investigating, especially if they appear suddenly and you haven’t installed any new software. 

Mysterious apps or changes

Another sign that someone is tracking your phone is the presence of unfamiliar apps or settings that have changed without your input. Many spyware programs disguise themselves using generic system icons or hide completely from the app drawer, making them difficult to spot.

Red flags include:

• Apps you don’t recall downloading.
• Admin permissions granted to unfamiliar software.

If you spot suspicious activity, use a reliable malware scanner to inspect your device for hidden tracking tools.

How to stop someone from tracking your phone

If you suspect your device is compromised, don’t panic. These steps will help you regain control, block surveillance tools, and protect your privacy.

1. Turn off location sharing

Most tracking relies on location data, and many apps request access unnecessarily. Disable location services for apps that don’t need them.

On Android phones:

• Go to “Settings” > “Location” > “App permissions.”
• Review the list of apps. For apps that don’t need your location, select “Deny” or “Allow only while using the app.”

On iPhones:

• Go to “Settings” > “Privacy & security” > “Location services.”
• Toggle off or set individual apps to “Never,” “While using the app,” or “Ask next time or when I share.”

Doing the above steps ensures that only essential apps (like Apple or Google Maps or ride-sharing apps) have location access when needed.

2. Scan for malware and spyware

Regularly use a reputable anti-malware solution with a dedicated scanner to help detect and remove spyware or stalkerware. These tools can block access to malicious websites and scan your downloads for harmful content. Running regular scans ensures nothing is hiding in plain sight or buried within apps that appear safe.

3. Reset passwords and enable 2FA

If someone has access to your Apple ID, Google account, or social media, they can track you remotely, even if your phone is physically secure.

What to do:

• Immediately change passwords for all major accounts.
• Choose unique, strong password combinations that aren’t used in other platforms.
• Enable two-factor authentication (2FA) wherever possible, especially for iCloud, Gmail, and backup services.

4. Check app permissions

Apps don’t need full access to everything. Review your settings and manage app permissions individually. Look for apps that have access to your camera, microphone, location, or contacts without a clear reason. System apps that show modified permissions unexpectedly may also be culprits.

Use NordVPN’s guide to managing app permissions to control how each app interacts with your device and data.

5. Update your phone’s operating system

Security flaws in your phone’s operating system can leave you vulnerable, especially to remote tracking or spyware. Regular software updates include critical bug fixes and security patches that close those loopholes and keep your phone protected.

Check that your device is running the latest version:

• On Android phones, go to “Settings” > “System” > “Software update.”
• On iPhones, go to “Settings” > “General” > “Software update.”

If an update is available, install it immediately. It may be your protective barrier against malicious attacks.

6. Use a VPN and tracker blocker

A VPN (virtual private network) conceals your IP address and encrypts your internet traffic, making it harder for third parties, such as advertisers and hackers, to track your location or online behavior.

Pair that with NordVPN’s tracker blocker to block known tracking scripts automatically. Even if you haven’t been targeted yet, this combination is one of the easiest ways to stay ahead of potential threats.

7. Factory reset your device

If all else fails and you still suspect your phone is compromised, consider doing a factory reset. This method wipes your device clean and removes any hidden apps or code that survived other security checks.

Before performing a factory reset:

• Back up your essential data to a secure cloud or hard drive.
• Make sure you know your account credentials for reinstallation.
• Only restore apps from official app stores and avoid sideloaded APKs.

After resetting, monitor your phone’s behavior carefully to ensure it remains secure. Consider bringing it to a mobile repair shop as well to check its status.