If you log in to Instagram through Facebook, or have used the same account for years, it is easy to forget your password. You want to set a new one but can’t remember the current password, and sometimes you can’t even get into your email. Don’t worry. In this article, Lucid Gen shows you how to reset your Instagram password without email, or change it when your account is linked to Facebook, based on Instagram’s official recovery process.
How to reset your Instagram password if you forgot it
If you can still access the email linked to your Instagram account, this is the fastest way to reset your password.
Step 1: Go back to Instagram’s login screen. Tap your username > Add account > Log in to existing account. On a desktop computer, just open Instagram’s login page (the reset steps are the same on computer and phone).
Step 2: Request a password reset. Tap Forgot password > enter your username > tap Next.
Step 3: Reset your password. Choose to send the login link to your email, then open the email from Instagram and click “reset your password”. Finally, enter a new password. It must be longer than 6 characters and include numbers, letters, and special characters.
How to reset Instagram password without email
If you can no longer access the email on your Instagram account, you need to use the phone number added to the account to get back in and reset your password.
Step 1: Log in to your Instagram account without the password. Send a password reset request as before, but this time choose to receive the login link by SMS. You should get a text from Facebook (Instagram) within 5 minutes. If it takes longer than that, send the reset request again. Then enter the confirmation code or tap the login link in the text to log in to your Instagram account.
If your Instagram account is linked to Facebook, log in with Facebook to get through this step faster.
Step 2: Open your personal information to change the email on your account. Tap the menu button in the top right corner > Settings > Account > Personal information.
Step 3: Change the email on your Instagram account. Tap Email > enter your new email > enter the confirmation code sent to that address.
Step 4: Reset your password the same way as in the first section. Send a forgot password request, choose to receive the login link by email, then click the “reset your password” link in the email to create a new password.
How to protect your Instagram account
- Use a strong or long password that is still easy for you to remember.
Use at least 20 characters, mixing uppercase and lowercase letters, numbers, and special characters, so hackers can’t guess your password. And forget hackers for a second: sometimes the people around you are the ones who steal your password, because they know a bit about you. - Use a unique password for each account, and change it only when you suspect a leak.
I used to recommend changing your password every year, but the current NIST SP 800-63B guidance (August 2025) no longer recommends periodic changes. When people are forced to change passwords on a schedule, they usually just add a number to the old one, which is easy to guess. Instead, use a long password that you don’t reuse anywhere else, and change it right away if there are signs it has been exposed, such as an unfamiliar login alert or a data breach at a service you use. - Do not share your Instagram password with others.
If you have to share it, think carefully about whether that person can be trusted. We rarely share the password of a personal account, but at companies that use Instagram for business (beauty, fashion, cosmetics), sharing passwords is common. - Turn on two-factor authentication for your Instagram account.
Turn on two-factor authentication for every social media account, including Instagram. It adds only a few seconds when you log in, but it protects your account very well. Verification codes are usually sent by email or text, or you can get them using Google Authenticator. - Protect your email and phone number carefully.
As you can see in this article, whichever way you reset your Instagram password, you still need an email to create the new password. So keep your email account safe. And to keep your email safe, protect your phone number too, because it is usually the main way to recover your email password. - Do not save passwords in the browser.
If you use Instagram in a browser, don’t let the browser save your password. When someone borrows your computer, they can open the saved passwords section and see your Instagram password. - Be careful granting access to third parties.
Many third-party apps ask for access to your Instagram account so their features can work. Before you allow it, consider whether the app is safe and whether many people use and recommend it. - Use a reliable password manager.
This is what I do. I don’t even remember my passwords, because I have hundreds of accounts on social networks, forums, and websites. I use 1Password to manage them. My only job is to create a really long, random password and let 1Password take care of the rest.
Conclusion
The title says “without email”, but it really means “without your old email”: you still need a new email for your Instagram account. Either way, I hope this method helps those of you who have forgotten your Instagram password. If you found this article useful or have more questions, leave a comment below.
