How do I get into Instagram or Facebook if I have forgotten my password?
The short answer
Choose “Forgot password?” on the official sign-in screen. Find your account and follow the recovery method offered. Check that you can access the email address or number receiving the message.
Source partly reviewed — details
What this answer is based onWhat to do
Which platform?
On the Instagram sign-in screen, choose “Forgot password?”. Find your account using your username, email or phone number.
Check that it is your profile. Look at the email or phone number where the message will go. Choose a contact you can access.
Open the latest recovery message and follow its instructions. If another check appears after changing your password, read what it asks for: your configured second factor, identity confirmation and contact verification need different steps.
Have ready: Your username or profile URL, when the problem started and a screenshot of the message. Do not include passwords or one-time codes in a support message.
Start Instagram recoveryOpens www.instagram.com · New tab
Details of this option
Recover Instagram access
Your email or password was changed without your permission, or you cannot log in as usual.
You can start while logged out. Verification options depend on the account.
How to contact them and what to prepare
Have these ready
Your username or profile URL, when the problem started and a screenshot of the message. Do not include passwords or one-time codes in a support message.
What to do
- Open the recovery page and select why you cannot access the account.
- Identify your account and use an available verification method. Extra options appear only if Instagram offers them.
If it does not work
If asked to sign in, use your own account. If the form is unavailable, use the official Help page below to find an available route. An unavailable form does not mean your report was submitted.
Example message
Replace the prompts in brackets with the facts of your case. Use the text in a description field or chat, if available. ClearRules does not send anything.
Edit directly here. Changes are not saved after you close the page.
Source and what we checked
Purpose of this contact option checked: . An official page excerpt was available in search; the full text was not reviewed.
Submission was not tested. Availability for your account and an outcome are not guaranteed.
Official Meta sourceIf this step did not help
If the email has not arrived, check the address and spam folder. If an old number or an email you cannot access is listed, open the guide to lost recovery contacts below.
What else you can do
Choose an option that fits your circumstances.
Support with an existing Meta Verified subscription
You already have an active subscription and can access its support section.
For the eligible subscribed account. Buying a subscription does not guarantee recovery of another profile.
How to contact them and what to prepare
Have these ready
Your username or profile URL, when the problem started and a screenshot of the message. Do not include passwords or one-time codes in a support message.
What to do
- Open Meta Verified and its support section in the subscribed account. Choose your issue and an offered contact method.
- Describe your case and previous attempts. Keep the case number and continue in that thread.
www.facebook.com · New tab
If it does not work
If asked to sign in, use your own account. If the form is unavailable, use the official Help page below to find an available route. An unavailable form does not mean your report was submitted.
Source and what we checked
Purpose of this contact option checked: . An official page excerpt was available in search; the full text was not reviewed.
The page asked us to sign in or restricted access. Submission was not tested. Availability for your account and an outcome are not guaranteed.
Official Meta source“I bought a new phone. Instagram used to open automatically, and I cannot remember the password.” Find your existing profile through recovery.
Buttons and available options may vary. Follow the message shown in your account.
The situation
You have bought a phone. Instagram used to open with one tap; now it wants a password. Several old passwords do not work. This does not by itself mean your photos and followers are gone. Start by trying to recover access.
The situation and an improvement
Create a new profile before trying to recover the old one.
Recover access to the existing account. Creating another profile does not restore its posts.
What this answer is based on
Instagram Help Center — Recover your Instagram passwordwww.facebook.comFacebook Help Center — Change your passwordOnly a source excerpt was availableReview details
Source reviewed:
We could read only an excerpt of the official page in search results. The full conditions and exceptions have not yet been checked.
Reviewed the Instagram help text available in search and an official Facebook excerpt about starting a password reset. The full pages could not be opened; the current recovery interface was not tested.
Include the guide link, language and wording that needs checking. Add an official source link if you have one. Do not send passwords, login codes or photos of identity documents.
Examples are made up to explain the guidance. Meta decides individual account and content cases.
Sources and related topicsPolicy Graph · Demo in development