Losing access to your Instagram account can be frustrating, especially if you don’t have access to the email or phone number associated with it. Without being able to reset your password, it may seem impossible to recover your account. But don’t worry, there are still a few ways you can get back into your Instagram account even without access to your email or phone number.
Method 1: Use a Connected Facebook Account
Many Instagram users connect their accounts to their Facebook profiles. This makes it easy to log into Instagram using Facebook credentials.
To use a connected Facebook account to recover your Instagram:
- Open the Instagram app and tap ‘Log In’.
- Tap ‘Log in with Facebook’.
- Log into your Facebook account if prompted.
- You will then be logged into your connected Instagram account.
If you no longer have access to the Facebook account originally connected to your Instagram, you can try logging into a different Facebook account that uses the same email or phone number associated with your lost Instagram account.
The key is having access to a Facebook account that shares common credentials with your unaccessible Instagram account. This backdoor login method works well for recovering Instagram without email or phone access.
Method 2: Check Password Managers
Many people use password manager apps and browser extensions to save their credentials. Check any password managers you use to see if your Instagram login is saved there.
On an iPhone, check the iCloud Keychain for saved Instagram passwords. On Android, check the Google Smart Lock feature. Popular cross-platform password managers like LastPass also sync and autofill passwords across devices, so check them too.
If you find your old Instagram password saved in a password manager, you can simply log back into your account using the saved credentials. Make sure to change your password after recovering your account to secure it.
Method 3: Recover Passwords from Browsers
Most major web browsers like Chrome, Firefox, and Safari can save your passwords and autofill login forms. Check your browser settings to see if your Instagram password was saved.
On Chrome, go to Settings > Autofill > Passwords and view any saved Instagram logins. Firefox has a similar menu under Options > Privacy & Security > Saved Logins.
If your Instagram password is saved in your browser, you can copy and use it to log back into your Instagram account. Again, make sure to change the password immediately after recovering access to your account.
Method 4: Use Instagram Data Download to Access Credentials
All Instagram users can request a data download that includes a copy of all the data associated with their account. This data archive includes your username as well as other account info.
To use a data download file to help recover your Instagram:
- Request your Instagram data download from the Instagram website.
- Once the file is ready, download it and extract the contents.
- Open the html folder and files to find your saved Instagram username.
- Use your username and the password recovery options on Instagram to reset your password.
Even without access to email or phone, you can use your data file to identify your account and attempt a password reset.
Method 5: Contact Instagram Support
As a last resort, you can contact Instagram support and request help recovering your inaccessible account. Be ready to provide proof that you are the account owner.
Types of information that can help Instagram support verify your identity include:
- Full name associated with the account
- Profile photos
- Locations where the account was used and created
- Email addresses and phone numbers previously associated with the account
It can take time to hear back from Instagram support and go through the account recovery process, but providing as many details as possible can help.
Tips for Recovering Your Instagram Account in the Future
Here are some tips to make it easier to recover your Instagram account if you ever lose access again:
- Link your Instagram account to a Facebook account you regularly use. This gives you a backup login option.
- Use a password manager to save your login credentials so they are never forgotten.
- Add a recovery email and phone number to your Instagram account so you can reset passwords easily.
- Enable two-factor authentication for extra security on your account.
- Periodically download a copy of your Instagram data in case you need account details.
- Avoid logging into Instagram from public or shared devices.
Frequently Asked Questions
What if I don’t have the email or phone number for my Instagram account anymore?
You can still recover your account using a connected Facebook account, saved passwords in a browser or manager, or by contacting Instagram support.
Can I create a new Instagram account with the same username?
No, Instagram usernames must be unique. Your old username belongs to your lost account indefinitely.
How can I prove the Instagram account is mine without access to the email or phone number?
Provide as many details as possible to Instagram support like your full name, username, profile info, locations where you used the account, and any emails or phone numbers previously linked to the account.
What if I don’t have any of my previous passwords saved?
Without a saved password, your only option is to contact Instagram support and provide as many verifying details about the account as possible in your request.
If I recover my account, should I take any additional steps?
Yes, immediately change your password and add new email and phone contact options. Enable two-factor authentication for extra security.
Recovering your Instagram without email or phone access requires you to get creative. But using connected Facebook accounts, saved passwords, account data downloads, and Instagram support can help you get your account back. Just make sure to take steps to better secure your account once you regain access.