Your phone goes everywhere with you — and that means it holds everything. If someone is trying to monitor your activity, read your messages, or track your location, they’re not just crossing a line — they’re putting your safety at risk. This guide shows you how to lock things down so your phone is only yours again.
cellphone safety
If someone is tracking your phone or going through your messages, it can put you at real risk. Here’s how to lock things down.
android devices
- Use a passcode, fingerprint, or Face ID — not just swipe.
- Don’t share this with anyone, even a partner.
Set a Secure Lock Screen
- Use a passcode, fingerprint or Face ID to lock your device
- Do not share your cellphone, even with a partner
Disable Location Sharing
- Settings >
- Location >
- App Permissions >
- Turn off as needed.
Review Installed Apps
- Delete anything suspicious or unfamiliar.
- Check for “tracker” or “monitoring” apps disguised as utilities.
Turn off backups if unsafe
Settings > System > Backup > Off
Download Firefox Focus or DuckDuckGo browser directly from your Play Store, for safer searches.
iphone devices
- Use a passcode, fingerprint, or Face ID — not just swipe.
- Don’t share this with anyone, even a partner.
Set a Secure Lock Screen
- Use a passcode, fingerprint or Face ID to lock your device
- Do not share your cellphone, even with a partner
Disable Location Sharing
- Settings >
- Privacy >
- Location Services >
- Turn off for apps you don’t trust.
Review Installed Apps
- Delete anything suspicious or unfamiliar.
- Check for “tracker” or “monitoring” apps disguised as utilities.
Turn off backups if unsafe
Settings > Apple ID > iCloud> iCloud Backup > Off
Download Firefox Focus or DuckDuckGo browser directly from your Play Store, for safer searches.
securing your browsing
This guide is for anyone who needs to cover their digital tracks, especially those in a situation of domestic abuse, stalking, or control. The person harming you may be monitoring your device activity. Your safety is the priority.
Extreme Caution:
Assume you are being watched. The person causing harm may check your history. They may have installed tracking software (spyware) you don’t know about.
If it is safe to do so, use a trusted device to access this information—a computer at a public library, a friend’s phone, or a device you are certain is not being monitored.
Trust your instincts. If a step feels too risky, do not take it. Your physical safety comes first.
the core threat
Clearing your browser history is a basic step, but it is often not enough. Abusers can use:
Spyware/Stalkerware: Hidden apps that can see your texts, calls, location, emails, and browsing in real-time. They are often hidden from the home screen.
Account Syncing: They may be logged into your Google or Apple account on their own device, seeing your search history, location, and photos.
Router Monitoring: Software on your home internet router can track every website every device visits, regardless of browser history.
Parental Control Apps: These can be misused to monitor an adult’s every move on a device.
immidiate action
The safest way to research resources and make plans is on a device the abuser cannot access.
Go to a public library, a trusted community center, or use a friend’s phone. This is the most secure way to get help without leaving a trace on your personal devices.
