Smartwatch Privacy Risks: 5 Simple Fixes to Protect Your Data in 2026

Is Your Smartwatch Spying on You? 5 Easy Fixes for 2026

Your smartwatch knows when you’re stressed, where you’ve been, and maybe even what you said last night. Should you be worried?

If you’re like most people, you probably got a smartwatch to track your steps, get notifications, or even pay for coffee without pulling out your phone. But here’s the thing: that little device on your wrist is also collecting a lot of data about you—sometimes more than you realize.

Recently, new wearables like Amazon’s Bee and other AI-powered smartwatches have raised fresh privacy concerns. The good news? You don’t need to be a tech expert to take control. We’ll break down what’s really happening with your data and show you five simple ways to lock it down—no degree in cybersecurity required.

(For a deeper dive into how companies track you, check out our Complete Guide to Online Privacy.)

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What Your Smartwatch Is Really Tracking (And Why It Matters)

Smartwatches are like tiny computers strapped to your wrist, and just like your phone or laptop, they collect data. Some of it is useful—like tracking your workouts or reminding you to stand up. But other data? Not so much. Here’s what’s really going on behind the scenes.

Location Data: Like a GPS in Your Car, But for Your Wrist

Your smartwatch knows where you are—often in real time. That’s how it gives you weather updates, tracks your runs, or helps you find your phone. But here’s the catch: companies (and sometimes hackers) can use that data to map your daily routine—where you live, work, and even your favorite coffee shop.

Why it’s a problem:

• Fitness apps like Strava have accidentally revealed secret military bases by publishing user location data.
• Advertisers can use your location to target you with ads (e.g., "You’re near a gym—here’s a protein shake discount!").
• If someone gets access to your data, they could track your movements without you knowing.

Health & Biometric Data: More Than Just Steps

Your smartwatch tracks your heart rate, sleep patterns, stress levels, and even your menstrual cycle if you use that feature. That data is helpful for staying healthy, but it’s also incredibly personal.

Why it’s a problem:

• Some life insurance companies now offer discounts if you share your fitness tracker data. That might sound great, but what if they use it to raise your rates later?
• Employers could theoretically access this data if you use a company-provided device (yes, that’s a thing).
• Hackers could use health data for identity theft or blackmail.

Microphone & Voice Commands: Always Listening?

If your smartwatch has a voice assistant like Siri, Google Assistant, or Alexa, it’s always listening for wake words like "Hey Google" or "Hey Siri." That means it’s technically recording snippets of audio—even when you don’t realize it.

Why it’s a problem:

• In 2023, a smartwatch was found to be recording conversations without user consent. The company later said it was a "glitch," but it’s a reminder that these devices aren’t perfect.
• Amazon employees have admitted to listening to Alexa recordings to improve the service. While they’re supposed to anonymize the data, mistakes happen.
• If someone hacks your watch, they could potentially access those recordings.

App Permissions & Third-Party Sharing: Like Handing Out Spare Keys to Your House

Every app on your smartwatch asks for permissions—location, contacts, microphone, health data, and more. Some of those permissions are necessary (e.g., a weather app needs your location). But others? Not so much.

Why it’s a problem:

• A 2022 study found that 70% of health apps shared data with third parties, including advertisers and data brokers.
• Some apps sell your data to companies you’ve never heard of. That data can then be used to build a profile about you—your habits, interests, and even your health.
• If an app gets hacked, your data could be exposed. Remember the MyFitnessPal breach in 2018? Over 150 million users had their data stolen.

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5 Easy Privacy Fixes for Your Smartwatch (2026 Edition)

You don’t need to throw out your smartwatch to protect your privacy. With a few simple tweaks, you can take control of your data. Here’s how to do it, step by step.

Fix #1: Turn Off Unnecessary Location Tracking

Your smartwatch doesn’t need to know where you are 24/7. You can limit location access to only the apps that really need it, like maps or weather.

How to do it:

• Apple Watch:

  1. Open the Settings app on your watch.
  2. Tap Privacy > Location Services.
  3. Toggle off location access for apps that don’t need it (e.g., games, social media).
  4. For apps that do need location, set them to "While Using" instead of "Always."

• Wear OS (Samsung/Galaxy Watch, Google Pixel Watch):

  1. Open Settings on your watch.
  2. Tap Location > App Permissions.
  3. Review each app and set location access to "Allow only while using the app" or "Deny."

• Fitbit:

  1. Open the Fitbit app on your phone.
  2. Tap your profile icon > Privacy > Location.
  3. Disable "All-Day Sync" and only allow location access when you’re using the app.

Pro tip: If you’re not sure which apps need your location, ask yourself: Does this app need to know where I am to work? If the answer is no, turn it off.

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Fix #2: Disable Microphone & Camera Access (If Your Watch Has Them)

Some smartwatches have microphones (for voice assistants) and even cameras (like the newer Samsung Galaxy Watch models). If you’re not using these features, there’s no reason to leave them on.

How to do it:

• Apple Watch:

  1. Open Settings on your watch.
  2. Tap Siri.
  3. Disable "Listen for ‘Hey Siri’" and "Raise to Speak."
  4. To disable the microphone entirely, go to Settings > Sounds & Haptics and turn off "Cover to Mute."

• Wear OS (Samsung/Galaxy Watch):

  1. Open Settings on your watch.
  2. Tap Apps > App Permissions.
  3. Select Microphone and revoke access for non-essential apps.

• Samsung Galaxy Watch (with camera):

  1. Open Settings > Advanced Features.
  2. Disable "Voice Wake-Up."
  3. If your watch has a camera, consider covering it with a small sticker when not in use (just like you might do with your laptop camera).

Pro tip: If you do use voice commands, set your watch to only listen when you press a button or raise your wrist. That way, it’s not always listening in the background.

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Fix #3: Limit Health Data Sharing with Third Parties

Your health data is yours—not your insurance company’s, not your employer’s, and definitely not some random advertiser’s. Here’s how to keep it private.

How to do it:

• Apple Watch:

  1. Open the Health app on your iPhone.
  2. Tap your profile icon in the top-right corner.
  3. Select Privacy > Apps.
  4. Disable sharing for any apps you don’t trust.

• Fitbit:

  1. Open the Fitbit app on your phone.
  2. Tap your profile icon > Account > Privacy.
  3. Turn off "Data Sharing with Third Parties."

• Garmin:

  1. Open the Garmin Connect app on your phone.
  2. Tap Settings > Privacy.
  3. Opt out of "Data Sharing."

Pro tip: If your employer or insurance company offers discounts for sharing your fitness data, you can usually opt out. It might mean missing out on a small perk, but it’s worth it for your privacy.

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Fix #4: Review App Permissions Regularly

Apps often ask for more permissions than they need. For example, does your flashlight app really need access to your contacts? Probably not. Here’s how to clean up your app permissions.

How to do it:

• Apple Watch:

  1. Open the Watch app on your iPhone.
  2. Tap My Watch > [App Name].
  3. Toggle off any permissions that don’t make sense (e.g., a game asking for your location).

• Wear OS:

  1. Open Settings on your watch.
  2. Tap Apps > [App Name].
  3. Review permissions and revoke any that aren’t necessary.

• Fitbit:

  1. Open the Fitbit app on your phone.
  2. Tap your profile icon > Apps.
  3. Delete any apps you don’t use or don’t recognize.

Pro tip: If you haven’t used an app in a few months, delete it. It could still be collecting data in the background.

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Fix #5: Enable Two-Factor Authentication (2FA) for Your Account

Two-factor authentication (2FA) adds an extra layer of security to your account. Even if someone gets your password, they won’t be able to log in without a second code (usually sent to your phone or generated by an app).

How to do it:

• Apple Watch (iCloud Account):

  1. Open Settings on your iPhone.
  2. Tap your name > Password & Security.
  3. Turn on Two-Factor Authentication.

• Google Account (Wear OS):

  1. Go to myaccount.google.com/security on your phone or computer.
  2. Tap 2-Step Verification > Get Started.
  3. Follow the prompts to set up 2FA (we recommend using an authenticator app like Google Authenticator instead of SMS).

• Fitbit/Garmin:

  1. Open the app on your phone.
  2. Go to Account > Security.
  3. Enable Two-Factor Authentication and follow the setup instructions.

Pro tip: Avoid using SMS for 2FA if possible. Text messages can be intercepted by hackers. Instead, use an authenticator app like Google Authenticator or Authy.

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What to Do If You’re Still Worried

If you’ve done all of the above and still feel uneasy, here are a few extra steps you can take:

• Factory Reset Your Watch: If you’re selling or giving away your smartwatch, do a factory reset to wipe all your data. (Check your watch’s manual for instructions.)
• Use a Separate Email for Wearables: Create a dedicated email address just for your smartwatch and other IoT devices. That way, if it gets hacked, your main email account stays safe.
• Check for Updates: Manufacturers often release software updates to fix security flaws. Make sure your watch is running the latest version.
• Consider a Privacy-Focused Brand: Some newer wearables, like Bangle.js, prioritize open-source software and user control. They might not have all the bells and whistles, but they’re a good option if privacy is your top priority.

(Need help managing app permissions? Try our App Permission Checker Tool to see which apps are accessing your data.)

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Key Takeaways: Your Smartwatch Privacy Checklist

Here’s a quick recap of the steps you can take today to protect your privacy:

✅ Turn off location tracking for apps that don’t need it. ✅ Disable microphone and camera access when not in use. ✅ Limit health data sharing with third parties. ✅ Review app permissions and delete unused apps. ✅ Enable two-factor authentication (2FA) for your account. ✅ Factory reset your watch if you’re selling or giving it away. ✅ Use a separate email for your smartwatch and other IoT devices. ✅ Check for software updates regularly.

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Final Thoughts: You Don’t Have to Choose Between Convenience and Privacy

Smartwatches are incredibly useful—they help us stay connected, track our health, and even pay for things with a flick of the wrist. But that convenience shouldn’t come at the cost of your privacy.

The good news? You don’t have to give up your smartwatch to stay safe. With a few simple tweaks, you can enjoy all the benefits without worrying about who’s watching.

And if you’re looking for an extra layer of protection for your online activity, a VPN can help. For example, GhostShield VPN encrypts your internet connection, making it harder for hackers or snoops to track what you’re doing online—whether you’re browsing on your phone, laptop, or even your smartwatch. It’s an easy way to add peace of mind to your digital life.

At the end of the day, your data is yours. Take control of it—one setting at a time.