The Watch Floor with Sarah Adams

Episode: Your Phone Isn’t Safe Right Now

Date: March 20, 2026
Host: Sarah Adams

Episode Overview

In this episode, Sarah Adams—former CIA Targeter—dives deep into the digital threats facing Americans abroad, especially against the backdrop of escalating global tensions with Iran. Adams draws from her career tracking terrorists to explain, in practical terms, the vulnerabilities everyday smartphone users face in high-risk environments. While the focus is on protecting oneself overseas, the guidance is broadly applicable. The episode includes real-world cases, cautionary tales, and a comprehensive set of actionable steps to reduce digital risk and improve personal security.

Key Discussion Points & Insights

1. Why Smartphone Security Matters—Especially Now

• Rising Threats: Targeting of individuals by Iranian proxies and state actors.
• Data = Vulnerability: Apps and devices generate a staggering amount of exposed personal data, forming patterns that hostile actors can exploit.
• Persistent Risks: Even routine app usage (Uber, Snapchat, Instagram, fitness trackers, etc.) reveals social circles, patterns, and routines.

Quote:

“Apps and devices expose so much more about you than you actually can really comprehend or realize... Every GPS ping, every geotag, every check-in leaves then a digital footprint... Over time, these footprints can create a pretty solid picture that an adversary can work off to target you.”
— Sarah Adams [03:05]

2. Real-World Examples of Digital Exposure

• AirTag Stalking: Locational data reveals routines and vulnerabilities, especially with repeated activities.
• Ukraine Volunteer Case: Russian adversaries created fake dating profiles to target foreign volunteers, showing state-level manipulation of everyday platforms.
• Strava Heat Map (2018): Aggregated fitness data accidentally exposed US and allied military base perimeters, patrol routes, and even clandestine operations.

Quote:

“Some of the most famous things were base perimeters. Right? You could determine, ‘Oh, there’s actually a building there, and clearly there’s these Americans running around it…’ So many previously undisclosed facilities ended up being compromised.”
— Sarah Adams [12:05]

• Uber’s ‘God View’: Internal misuse of locational data by employees to track journalists and acquaintances.

3. Core Principles and Recommendations

Location Services (28:00)

• Turn off location services—not just on the device, but individually inside each app.
• Avoid sharing location in social media and messaging apps, even inside private groups.
• Be aware that group chats can leak patterns and identities.

Quote:

“You need to make sure you turn them off on each device, but you also need to go into like each app and program and check that it’s off in each of them because defaults a lot of time on most of these apps keep them on…”
— Sarah Adams [28:10]

App Permissions & Management (30:30)

• Use the fewest necessary apps; delete non-essential ones.
• Scrutinize app permissions—especially for microphone, camera, contacts, and background location.
• Avoid apps that publicly broadcast your location (fitness trackers, dating apps).
• Update all apps and operating systems regularly.

Device and Connectivity (36:40)

• Prefer a local device and SIM card when overseas.
• If possible, separate work and personal phones; never cross-use.
• Always use multi-factor authentication (especially for email, banking, and cloud accounts).
• Avoid public/free WiFi and only use trusted VPNs (understanding they aren’t foolproof).
• Turn off Bluetooth unless absolutely necessary.

Quote:

“If you go overseas, the safest thing to do is get a local device on the economy and a local SIM on the economy. Smartest move.”
— Sarah Adams [37:15]

Data Management (41:00)

• Keep offline backups of crucial documents and contacts.
• Maintain hard-copy lists of vital numbers (bank, medical, embassy).
• Avoid posting routines, check-ins, or any location data—even to “friends-only” groups.

Encrypted Communications & Digital Discipline (45:00)

• Use encrypted messaging apps but remain cautious—nothing is perfectly safe.
• Minimize device use; limit contact with the US when in risk regions.
• Regularly audit devices for unused or suspicious apps and contacts.
• Recognize abnormal device behavior (strange battery drain, unexpected app crashes) as warning signs.

Behavioral Tips (50:00+)

• Never click links from unknown sources.
• Watch for increased phishing attempts during crises.
• Be aware that attackers may target you as a gateway to organizations, not just for personal harm.
• Consider using airplane mode, but be mindful it doesn’t eliminate tracking.
• Ride-sharing: Prefer cash payment; reduce stored data risk.

Memorable Quotes & Notable Moments

• On Being Proactive:

  “At the end of the day, we all love our phones and our apps, but they make for a massive vulnerability in these high risk environments... it is better to fix any vulnerabilities now instead of realizing after the fact...”
  — Sarah Adams [02:22]

• On ‘Digital Hygiene’:

  “Discipline is our first line of defense, awareness is our second. And digital hygiene isn’t optional. It has been known to save lives.”
  — Sarah Adams [59:50]

• On Paranoia vs. Precaution:

  “Sometimes I get comments: this is paranoia. Well, if I’m in Dubai working for my company, I do want to keep safe... I don’t think it’s paranoia to make sure the enemy can’t figure out that, oh, every day at noon, 20 American devices go to this cafe and eat together.”
  — Sarah Adams [57:00]

• On Auditing Devices:

  “If there’s apps you don’t use, delete them. They are a risk vector... when you turn off things like your location history, it does not mean the history of it’s not in your device and not accessible.”
  — Sarah Adams [55:00]

Actionable Takeaways (Timestamps)

• [28:00]: Turn off location services in device and each app.
• [31:15]: Delete unused/non-essential apps; restrict permissions.
• [36:40]: Get local device/SIM; keep work/personal devices separate.
• [38:20]: Enable multi-factor authentication everywhere.
• [39:10]: Avoid public/free WiFi and VPN overtrust.
• [42:05]: Offline backup for important documents and contacts.
• [44:40]: Limit digital footprint—avoid sharing routines or locations.
• [45:50]: Use encrypted messengers with caution; minimize device use.
• [50:00+]: Vigilance against phishing; recognize abnormal device/app behavior.
• [55:00]: Regularly audit and clean your device.
• [57:00]: Paranoia vs. precaution is a matter of group safety, not just personal.

Final Thought

Adams emphasizes that in times of crisis—especially for Americans or allies abroad—“digital hygiene isn’t optional.” Each extra layer of security makes it harder for adversaries to target you. Vigilance, discipline, and regular device management are your first lines of defense.

“Once you do all this, then you just feel one more layer safer. And that’s all we’re trying to do... you just have to make it one step harder and then another step harder and then another step harder for the adversary.”
— Sarah Adams [59:30]

For further resources on digital security, visit thewatchfloor.com
(End of Episode)