Okay, Everything Is Spying on Me. Now What?

The Practical Guide to Taking Back Your Data (Without Moving to a Cabin in Montana)

You made it.

You've read about how the government buys your location data without a warrant. How Meta makes $16 billion from scam ads. How your TV makes more money watching you than you paid for it. How your car sold you out for 26 cents. How your period app told Facebook you're pregnant. How 23andMe's bankruptcy put 15 million people's DNA up for auction.

If you're feeling overwhelmed, paralyzed, or like you want to throw your phone into the ocean—that's a reasonable response.

But you're not powerless. You're just under-informed. That changes now.

This is the comprehensive guide to taking back your data. Not everything. You can't undo what's already been collected. But you can close the spigots. You can stop the bleeding. You can make informed choices about what you're willing to trade and what you're not.

Let's get to work.

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SECTION 1: YOUR PHONE

Your phone is ground zero. It's with you everywhere. It knows everything. Start here.

Disable Your Advertising ID

Every phone has a unique identifier used to track you across apps and websites. Disable it.

iPhone: Settings → Privacy & Security → Tracking → Toggle OFF "Allow Apps to Request to Track"
Then: Settings → Privacy & Security → Apple Advertising → Toggle OFF "Personalized Ads"

Android: Settings → Privacy → Ads → Delete advertising ID (and confirm)
On older Android: Settings → Google → Ads → Reset advertising ID / Opt out of ads personalization

Audit App Permissions

Go through every app and ask: does this app actually need this permission?

Key permissions to scrutinize:

• Location: Does your flashlight app need to know where you are? No.
• Microphone: Is this app recording audio? Why?
• Camera: When is this app using your camera?
• Contacts: Why does a game need your contact list?
• Health data: Is this app accessing health information?

iPhone: Settings → Privacy & Security → [Permission type] → Review each app

Android: Settings → Apps → [App name] → Permissions

Rule of thumb: If you can't explain why an app needs a permission, revoke it. If the app breaks, you'll find out. If it doesn't break, the permission was unnecessary.

Remove Apps You Don't Use

Every app is a potential data leak. If you haven't opened it in 3 months, delete it.

Check your app library. Be ruthless. That game you played once in 2021? Gone. That shopping app you downloaded for one purchase? Gone.

Fewer apps = fewer attack surfaces = less data collection.

Use Privacy-Focused Alternatives

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SECTION 2: SOCIAL MEDIA

Social media is surveillance infrastructure. Here's how to limit the damage.

Download Your Data

Before changing anything, download what these companies have on you. You might be surprised.

• Facebook/Instagram: Settings → Your information → Download your information
• Twitter/X: Settings → Your Account → Download an archive of your data
• TikTok: Settings → Privacy → Personalization and Data → Download your data
• Google: takeout.google.com
• LinkedIn: Settings → Data privacy → Get a copy of your data

Tighten Privacy Settings

Facebook:

• Settings → Privacy → Review all settings
• Limit past posts visibility
• Turn off face recognition
• Disable off-Facebook activity tracking (Settings → Your Facebook Information → Off-Facebook Activity)

Instagram:

• Settings → Privacy → Activity Status → OFF
• Settings → Privacy → Accounts Center → Ad preferences → Limit ad data usage

TikTok:

• Settings → Privacy → Personalization and Data → Turn off as many as possible
• Settings → Privacy → Download your data → Review what they have

Twitter/X:

• Settings → Privacy and Safety → Review all toggles
• Settings → Security and account access → Apps and sessions → Review connected apps

Consider Deletion

If you don't actively use a platform, delete the account entirely. Dormant accounts are still data sources.

Important: Download your data first if you want to keep anything.

Most platforms have a "deactivate" option that isn't deletion. Look for permanent deletion. It's usually harder to find.

If You Must Stay

• Don't use "Login with Facebook/Google" on other sites
• Don't connect your accounts to each other
• Use separate email addresses for each platform
• Review connected apps regularly and revoke access
• Assume everything you post is permanent and public

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SECTION 3: YOUR TV

Your smart TV is a surveillance device. Here's how to limit it.

Disable ACR (Automatic Content Recognition)

Samsung: Settings → Privacy Choices → Terms & Policies → Viewing Information Services → Disable

LG: Settings → All Settings → General → System → Additional Settings → Live Plus → Turn Off
AND: Settings → All Settings → Support → Privacy & Terms → Viewing Information → Disable

Vizio: Menu → Admin & Privacy → Viewing Data → Turn Off

Sony: Settings → Device Preferences → Samba Interactive TV → Disable

Roku (built-in or streaming):

• Settings → Privacy → Smart TV Experience → Disable
• Settings → Privacy → Advertising → Limit ad tracking

Fire TV: Settings → Preferences → Privacy Settings → Toggle off data collection options

The Nuclear Option

Don't connect your TV to the internet at all.

Use a separate streaming device (Roku, Apple TV, Fire Stick) that you've configured with privacy settings. Keep the TV itself offline. It becomes a dumb display, which is what you paid for anyway.

Check After Updates

TV manufacturers have been caught re-enabling tracking after software updates. After any update, re-check your privacy settings.

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SECTION 4: YOUR CAR

Your car is collecting driving data and potentially sharing it with insurance companies. Here's what to do.

Check What's Been Collected

• Request your LexisNexis report: consumer.risk.lexisnexis.com/request
• Request your Verisk report: personalreports.verisk.com

These are free (thanks to the Fair Credit Reporting Act). What you receive may include driving data you never knew was being collected.

Opt Out of Telematics

This varies dramatically by manufacturer. Generally:

• Check your car's infotainment settings for "Connected Services" or "Data Sharing"
• Check the manufacturer's mobile app (OnStar, FordPass, etc.)
• Check your online account on the manufacturer's website
• Call customer service directly and request opt-out

Warning: Opting out may disable features like remote start, vehicle location, and crash notification. The manufacturers bundle surveillance with useful features deliberately.

GM owners: Given the FTC action, GM must now provide clearer opt-out. Check your OnStar settings and request data deletion.

For New Car Purchases

• Ask about data collection policies before buying
• Read the connected services agreement before signing
• Consider whether you actually need connected features
• Some manufacturers are better than others—research before buying

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SECTION 5: MENTAL HEALTH & HEALTH APPS

Health apps may not be covered by HIPAA. Treat them with extreme caution.

Apps to Avoid

Based on FTC enforcement and documented data sharing:

• BetterHelp (shared with Facebook)
• Cerebral (shared with Google, TikTok, Meta)
• Most free mental health apps with advertising

Safer Alternatives

• PTSD Coach — Free, made by VA, no data sharing
• Wysa — AI chatbot with strong privacy protections
• Traditional therapy — Licensed providers are HIPAA-covered
• Employee Assistance Programs — HIPAA-protected

If You've Used Compromised Apps

• Request data deletion through the app's privacy settings
• Submit formal CCPA/state privacy law deletion requests
• Opt out of research sharing
• Delete your account entirely

General Health App Rules

• Read privacy policies before answering sensitive questions
• Look for "marketing partners" or "advertising networks" mentions
• Prefer apps that store data locally, not in the cloud
• Never connect health apps to social media accounts

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SECTION 6: PERIOD TRACKERS & REPRODUCTIVE HEALTH

Post-Roe, this data is potentially dangerous. Take it seriously.

Apps to Avoid

Documented data sharing:

• Flo (FTC settlement)
• Clue (third-party sharing)
• Period Tracker by GP Apps
• Glow
• Ovia (shares with employers)

Safe Alternatives

Local-storage-only apps:

• Drip — Open source, no cloud
• Euki — Built by reproductive rights org
• Periodical — Open source, local only

The safest option: Paper calendar or journal

If You've Used Risky Apps

• Delete the app AND your account
• Request data deletion in writing
• Clear your search history related to reproductive health
• Consider the data already out there cannot be recalled

Additional Precautions

• Use a VPN when searching for reproductive health information
• Consider using cash for sensitive purchases
• Be aware that data brokers may already have inferences about your reproductive status based on other behavior

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SECTION 7: DNA SERVICES

Your DNA is permanent. If you haven't submitted it, don't. If you have, here's what to do.

If You've Used 23andMe

Given the bankruptcy situation:

1. Log in now
2. Download your raw data (if you want to keep it locally)
3. Go to Settings → 23andMe Data → Delete Data
4. Request deletion of genetic information, personal info, and account
5. Opt out of research if you previously consented
6. Disconnect from DNA Relatives

Do this immediately. Before the auction.

If You've Used Other DNA Services

The same logic applies to Ancestry, MyHeritage, etc.:

• Download what you want to keep
• Delete your account and data
• Opt out of research sharing

If You're Considering DNA Testing

Don't. The privacy risks are not worth learning you're 4% Scandinavian.

If you absolutely must:

• Use a pseudonym
• Use a burner email
• Pay with a prepaid card
• Never opt into research sharing
• Delete as soon as you have results

The Family Conversation

Even if you haven't tested, your relatives' tests affect your privacy. Talk to your family about genetic privacy. This is a collective issue.

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SECTION 8: VOICE ASSISTANTS & SMART HOME

Always-listening devices are surveillance devices. Treat them accordingly.

Voice Assistant Settings

Alexa:

• Alexa app → Settings → Alexa Privacy
• Review Voice History → Delete all
• Manage Your Alexa Data → Enable auto-delete (3 months or less)
• Don't Save Recordings → Enable
• Use of Voice Recordings → Disable "Help improve Alexa"

Google Assistant:

• myactivity.google.com
• Delete voice & audio activity
• Set auto-delete to 3 months
• Disable "Help improve speech recognition"

Siri:

• Settings → Siri & Search → Siri & Dictation History → Delete
• Settings → Privacy & Security → Analytics & Improvements → Disable Siri improvement

General Smart Home Rules

• Keep voice assistants out of bedrooms and private spaces
• Use the physical mute button when not giving commands
• Don't connect smart home devices unnecessarily
• Review what data each device collects before buying
• Consider whether you actually need the "smart" features

Ring and Security Cameras

If you use Ring or similar:

• Enable two-factor authentication
• Review who has access to your videos
• Check for linked accounts you don't recognize
• Consider local-storage cameras instead of cloud-connected

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SECTION 9: LOYALTY PROGRAMS & RETAIL

Your grocery store knows more than you think. Here's how to limit exposure.

Minimize Loyalty Program Data

If you want to keep using programs:

• Use a dedicated email address (not your primary)
• Provide minimal information (fake birthday, non-primary phone)
• Opt out of third-party data sharing in account settings
• Don't install the retailer's app (use physical cards)
• Turn off Bluetooth when shopping to avoid beacon tracking

The CVS Warning

Never sign the HIPAA waiver for prescription rewards. $5 is not worth your medical privacy.

The Opt-Out Option

Pay cash without a loyalty card. Old-fashioned but effective.

Request your data under CCPA (California) or similar state laws, then request deletion.

Understand the Trade-Off

Calculate how much you actually save versus the value of your data. For most people, the savings are minimal and the surveillance is extensive.

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SECTION 10: DATA BROKER OPT-OUTS

This is tedious but important. Data brokers are the pipes that carry your information everywhere.

Major Data Brokers to Opt Out Of

The Process

1. Visit each site
2. Search for yourself
3. Submit opt-out/removal request
4. Verify by email if required
5. Check back in 30 days to confirm removal
6. Repeat periodically (some re-add you)

Consider a Removal Service

This is tedious work. Services like DeleteMe, Privacy Duck, and Kanary will do it for you for a fee. Evaluate whether the time savings are worth the cost.

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SECTION 11: FOR PARENTS — PROTECTING YOUR KIDS

Children are the most vulnerable and most valuable demographic. Protect them aggressively.

Device-Level Controls

iPhone: Settings → Screen Time → Content & Privacy Restrictions

• Limit app installations
• Restrict explicit content
• Prevent privacy setting changes

Android: Set up Family Link

• Approve app installations
• Set screen time limits
• Review app activity

App-Specific Actions

• Don't let kids under 13 use social media (COPPA exists for a reason)
• If teens use social media, review privacy settings together
• Disable in-app purchases on all devices
• Check what data has been collected via parental data requests

Voice Assistants and Kids

• Keep Alexa/Google out of kids' rooms
• Review and delete voice history regularly
• Enable parental controls in assistant apps
• Consider whether your family actually needs these devices

The Conversation

Talk to your kids about data privacy. Age-appropriate conversations about:

• Why apps want their data
• What happens when they share information
• How to recognize when something feels wrong
• Why some things should stay private

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SECTION 12: FOR ADULT CHILDREN — PROTECTING YOUR PARENTS

Elders are heavily targeted by scammers using data broker information. Help them.

Have the Conversation

• Explain how scammers get their information
• Show them examples of scam ads
• Establish a "call me before you click" rule
• No judgment—scammers are sophisticated

Practical Steps

• Help them opt out of data brokers (especially those selling to marketers)
• Review their social media privacy settings
• Set up a family code word for verifying unexpected requests
• Enable two-factor authentication on their accounts
• Consider call-blocking apps like Nomorobo

Warning Signs

• Unexpected packages or subscriptions
• Withdrawals they can't explain
• New "friends" asking for money
• Reluctance to discuss finances
• Mail from sweepstakes or charities they don't recognize

Tools That Help

Apps like ZoraSafe are designed specifically to help protect vulnerable users by identifying data leaks, suspicious apps, and potential scam vectors. Set them up for your parents.

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SECTION 13: TOOLS THAT HELP

You don't have to do all of this manually. Tools exist.

Privacy Tools

Automated Opt-Out Services

Browser Settings

Whatever browser you use:

• Enable "Do Not Track"
• Block third-party cookies
• Clear cookies regularly
• Use private/incognito mode for sensitive searches

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SECTION 14: ADVOCACY — MAKING YOUR VOICE HEARD

Individual action matters. Collective action changes systems.

Support Better Laws

Federal level:

• The "Fourth Amendment Is Not For Sale Act" would close the warrant loophole
• Comprehensive federal privacy legislation is overdue
• FTC funding and enforcement authority needs expansion

State level:

• California (CCPA/CPRA), Virginia, Colorado, and others have privacy laws
• Push your state to pass strong privacy legislation
• Support expanding children's privacy protections

How to Advocate

• Contact your representatives (Congress.gov has contact info)
• Support organizations fighting for privacy (EFF, EPIC, Consumer Reports)
• Share this information with others
• Make privacy a voting issue
• Push back when companies overreach

Use Your Consumer Power

• Leave reviews calling out bad privacy practices
• Choose companies with better privacy policies
• Complain publicly on social media
• File FTC complaints when companies violate privacy

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THE BOTTOM LINE

You've now seen behind the curtain.

The government buys your location data without a warrant. Social media conducts "vast surveillance." Your TV makes more money watching you than you paid for it. Your car sold you for pocket change. Your health apps betrayed your trust. Your DNA might be auctioned to the highest bidder.

The surveillance infrastructure is vast. The legal protections are weak. The companies are powerful.

But you're not powerless.

Every setting you change, every app you delete, every opt-out you submit chips away at the data economy. Every conversation you have with family spreads awareness. Every advocate who speaks up builds pressure for change.

This guide gives you the tools. What you do with them is up to you.

You can't undo what's already been collected. But you can stop feeding the machine. You can protect yourself and the people you love. You can make informed choices about what you're willing to trade.

The companies are counting on you being overwhelmed. They're counting on you giving up. They're counting on the problem being too big and too abstract to fight.

Don't give them that.

Start somewhere. Start anywhere. But start.

Your data is your life. It's time to take it back.

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Quick Start Checklist

If you only do ten things, do these:

• Disable your phone's advertising ID
• Review and revoke unnecessary app permissions
• Enable auto-delete on voice assistant history
• Disable ACR on your smart TV
• Request your LexisNexis driving report
• Delete unused social media accounts
• Download and delete 23andMe data (if applicable)
• Delete risky period/health tracking apps
• Opt out of three major data brokers
• Talk to one family member about what you learned

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You finished the series. Now share it with everyone who needs to see it.

The "Who Sold My Data?" series is free, public, and shareable. Send it to your parents. Send it to your kids. Send it to your friends who keep asking why they see such weird ads.

The more people who understand this system, the harder it becomes to sustain.

Thank you for reading. Now go protect yourself.

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This guide is current as of January 2025. Privacy settings and opt-out processes change frequently. When in doubt, search for current instructions or contact the platform directly.