how do i know if someone is tracking my phone

Start by separating four possible kinds of tracking: location sharing through an account, an app with location permission, a device-management profile, or a physical Bluetooth tracker such as an AirTag-compatible tag. The checks are different for each one. On Android: 1. Open Settings and review Location permissions, especially apps allowed access all the time. 2. Check Safety & emergency > Unknown tracker alerts and run a manual scan. On some Android versions the path appears under Google > Personal & device safety. 3. Review Device admin apps, Accessibility services, VPNs, installed certificates, and apps installed from outside Google Play. 4. Open your Google Account security page and remove unfamiliar signed-in devices or sessions. 5. Run Google Play Protect and install system/security updates. On iPhone: 1. Review Settings > Privacy & Security > Location Services and check apps using Always access. 2. Open Find My and review People, Devices, and Items sharing. 3. Use Safety Check under Privacy & Security to review or stop sharing. 4. Check Settings > General > VPN & Device Management for an unfamiliar profile. 5. Pay attention to unknown-item alerts and follow Apple's instructions to identify or disable a tracker. Also change the Apple or Google account password from a trusted device, enable two-factor authentication, and review account-recovery information. Do not immediately erase the phone if you may need evidence. Save screenshots and device identifiers. If you believe an abusive person is tracking you, move to a safe public place and contact a trusted person or local authorities; changing settings can sometimes alert the other person. Sphnix and similar monitoring products should only be installed on an owned or lawfully supervised device with clear disclosure. If your family or organization uses Sphnix legitimately, check the authorized dashboard and remove the device through the administrator if supervision should end. Sphnix should not be presented as a secret way to monitor another adult, and it is not a substitute for Android or Apple's unknown-tracker safety tools.