What to Do When You Forget Your Instagram Password – Official Recovery Steps

A step-by-step guide to regaining access the legal and safe way

What will you learn from this article?

In this article, we’ll walk you through the official steps to recover your Instagram account if you’ve forgotten your password. This guide is based on Meta’s recovery process and does not include any third-party tools or hacking methods.

You'll understand how to use the “Forgot your password?” option correctly, what information you need, and how long it usually takes to regain access. By the end of this article, you'll be ready for the next part where we’ll show you how to protect your account after recovery.

Why Account Recovery Is Safer Than You Think

Losing access to your Instagram account can be stressful, especially if it contains personal memories, business content, or a large following. However, many users don’t realize that Instagram offers a **safe and verified recovery system** that doesn’t require technical knowledge.

If you’re locked out due to a forgotten password, here's what actually happens:

Your email or phone number is used to verify ownership
The recovery form asks for past login details to confirm identity
You may receive a confirmation code via SMS or email

All these steps are built into Instagram’s platform and should never be bypassed using unofficial apps or services.

Step-by-Step: Using the "Forgot Your Password?" Option in Instagram

Instagram makes it easy to start the recovery process directly from the app or website. Here’s how to do it safely:

Step 1: Open the Login Page – Try logging in normally and click “Forgot your password?” below the password field.
Step 2: Enter Your Username or Email – Provide the username or email associated with your Instagram account.
Step 3: Choose a Recovery Method – Instagram gives you options like sending a code to your phone, email, or using trusted contacts (if enabled).
Step 4: Answer Security Questions – If available, provide answers to questions about your recent activity or past logins.
Step 5: Set a New Password – Once verified, choose a strong, unique password and update your recovery settings immediately.

This process may take minutes or days depending on how much data Instagram needs to confirm your identity. Never share verification codes or try to speed up the process illegally.

How to Recover Your Account Using Email or Phone Number

The most common method to reset your Instagram password is by receiving a verification code through:

Email: A link will be sent to your registered email address allowing you to reset your password securely.
Phone Number: Instagram can send a one-time code via SMS to your linked mobile number.

If neither works, Instagram also lets you report suspicious activity or submit a recovery request manually. But remember: only use the official channels provided by Meta — avoid any third-party tools claiming to help instantly.

How Long Does It Take to Regain Access?

The time required to recover your Instagram account varies depending on several factors:

Recovery Method	Estimated Time	What You Need
Email Verification	Instant to 1 hour	Access to your recovery email
SMS Code	Instant to 30 minutes	Your phone number must still be active
Trusted Contacts	Immediate (if contacts respond quickly)	You must have previously set up trusted contacts
Manual Review	1–5 business days	Past login info, profile history, or proof of ownership

If you're not seeing progress within 48 hours, double-check the information you submitted and ensure it matches your original account details.

Professional Tips for a Successful Recovery

Here are expert-level tips to increase your chances of getting your account back quickly:

Never enter your credentials on fake recovery pages — always check the URL
Use a trusted device when submitting recovery requests
Provide accurate historical details — guessing increases rejection risks
Don’t submit multiple recovery forms — it may look like spam or fraud
Check your spam folder regularly during the recovery process

Protect your account after recovery

You now know how to regain access to your Instagram account using official methods. Let’s move on to learning how to secure it properly.

Read the following article: "How to Protect Your Instagram Account From Being Hacked"

Conclusion

Forgetting your Instagram password doesn't mean losing your account forever. As long as you have access to your recovery email, phone number, or trusted contacts, you can regain control safely and officially.

Remember: patience is key. Rushing or trying unofficial shortcuts could delay the process or even put your account at greater risk.

If you're ready to move forward, the next article will show you how to protect your Instagram account after recovery — so you won’t face the same issue again anytime soon.

1 What to Do When You Forget Your Instagram Password – Official Recovery Steps