I Forgot My Instagram Password—What Can I Do? (2025 Guide)

TL;DR

Tap Forgot password? on the Instagram login screen, enter your email, phone, or username, and follow the reset link. If you lost access to your email/phone, use “Need more help?” to reach Instagram’s recovery flow (ID verification, security code, or selfie video). For hacked accounts, secure your email first, then reclaim access and turn on two-factor authentication (2FA).

1) The Fastest Way: Use “Forgot Password?” (Email/Phone/Username)

1. Open Instagram (app or web) → Log in → Forgot password?
2. Enter email, phone number, or username.
3. Choose Send login link (email/SMS).
4. Open the link and create a new, strong password.

Pro tips

• Check Spam/Promotions folders.
• SMS might take a few minutes; request once, then wait.
• Use a unique 12–16 character password (letters + numbers + symbols).

Image suggestion:

• Hero image concept: “Locked phone with Instagram logo and a reset link email on screen.”
  Alt text: “Phone showing Instagram ‘Forgot Password’ screen and an email with a reset link.”

2) No Access to Email or Phone? Try “Need More Help?”

If you’ve changed numbers or lost email access:

1. On the login page, tap Forgot password? → Need more help?
2. Pick the account you need help with.
3. Follow the prompts: backup codes, security code to another address, or photo/selfie verification.
4. If asked, upload a government ID or record a selfie video (matches facial biometrics to your profile photos).

What helps success

• Provide accurate info: previous passwords, device, city/country, original email/phone.
• Use a device/location you normally used with Instagram.

Image suggestion:

• Flowchart graphic: “Forgot Password → Need More Help → Options (Backup Codes / Selfie / ID).”
  Alt text: “Decision flow for Instagram account recovery without email or phone.”

3) Can’t Find the Reset Email or SMS?

• Search mailbox for “Instagram” and “password reset”.
• Wait at least 5–10 minutes; carriers can delay SMS.
• Ensure your inbox isn’t full and your phone isn’t in Do Not Disturb.
• Add security@mail.instagram.com to contacts and resend.

Image suggestion:

• Screenshot-style mock: Email inbox with the subject “Reset your Instagram password.”
  Alt text: “Inbox showing Instagram password reset email in search results.”

4) 2FA Problems (Lost Authenticator or SIM)

If you still have backup codes

• Enter a backup code (from when you set up 2FA). Each code is single-use.

If you lost authenticator & backup codes

1. Tap Need more help? under the 2FA prompt.
2. Choose Try another way → request login support.
3. Complete ID/selfie verification.

If you changed numbers (SMS 2FA)

• Update your phone number with your email login link, then re-enable 2FA with a new number or authenticator app.

Image suggestion:

• Icon trio: shield (2FA), code ticket (backup codes), phone-swap (new number).
  Alt text: “2FA security icons: shield, backup codes, and phone number change.”

5) Hacked Account: Take These Steps First

1. Secure your email (change its password, enable 2FA).
2. Try “This wasn’t me” on any login alert emails from Instagram.
3. Use Forgot password? to reset.
4. If the attacker changed your email/phone, go to Need more help? and complete verification.
5. After regaining access:
   Turn on 2FA (authenticator app preferred).
   Review Login Activity and Authorized Apps; revoke anything unfamiliar.
   Update email/phone and create a new strong password.

Image suggestion:

• Before/after card: “Compromised → Recovered” with checklist ticks.
  Alt text: “Steps to recover a hacked Instagram account.”

6) Reset Link Says “Expired” or “Invalid”

• Use the latest email/SMS (older links expire).
• Copy the entire link—avoid line breaks.
• Try another browser or incognito window; clear cache.
• Request a fresh link and complete immediately.

7) You Don’t Remember the Username?

• Ask a friend to send your @handle from your profile.
• Search old emails for Instagram notifications (your username is usually included).
• Try phone number or email instead of username in recovery.

8) Prevent This in the Future (Essential Settings)

• Password manager (Bitwarden, 1Password, etc.)
• 2FA with an authenticator app (Authy/Microsoft/Google)—avoid SMS-only.
• Add backup codes and store them offline.
• Keep email and phone number up to date on Instagram.
• Enable Login Alerts and review Devices regularly.

Image suggestion:

• Security checklist poster you can reuse across posts.
  Alt text: “Security checklist: password manager, 2FA, backup codes, login alerts.”

Quick Troubleshooting Table

ProblemLikely FixNo reset emailCheck Spam/Promotions, wait 10 min, resend, whitelist Instagram senderSMS not arrivingToggle airplane mode, ensure signal, try again once, verify number2FA code unavailableUse backup codes → “Need more help?” → selfie/ID verificationLink expiredUse the newest email/SMS, try incognito, request a fresh linkHacked accountSecure email → Forgot password → Need more help → 2FA on after recovery

FAQ

Q1: Can I reset my Instagram password without email or phone?
Yes—use Need more help? on the login page. Instagram may verify you via selfie video or ID if you can prove ownership.

Q2: How long does recovery take?
It varies. Many cases resolve immediately via email/SMS; identity reviews can take longer depending on the queue and the info you provide.

Q3: Will I lose my content after recovery?
Generally no. But if your account was abused, review posts, reels, links, and authorized apps once you’re back in.

Q4: Which 2FA method is best?
Use an authenticator app + backup codes. SMS is convenient but less secure.

Q5: What if the hacker changed my email on file?
Use the reversal link in the “Change of email” message from Instagram or start the Need more help? flow with ID/selfie verification.

Why This Matters for Brands & Creators

Downtime hurts reach and revenue. Set up redundant recovery (two emails, business phone, authenticator + backup codes). If you manage multiple accounts, document who holds recovery info and perform quarterly access checks.