To reset a forgotten Instagram password, open Instagram and tap "Forgot password?" on the login screen, then enter your username or email address. Instagram will send you a password reset link via email—click it and follow the prompts to create a new password. If you don't receive an email, check your spam folder or try using a different recovery method.
Alternative recovery options include using a phone number associated with your account if you set one up previously, or answering security questions if Instagram asks. If you no longer have access to your registered email or phone number, you can try logging in with Facebook if your Instagram account is linked to Facebook.
For accounts you can't recover through these methods, you can submit an appeal to Instagram's support team by tapping "Need more help?" on the login screen. Provide as much information as possible about the account, such as previous passwords, dates created, or photos you uploaded. Instagram's support team reviews these requests, though recovery isn't guaranteed.
If you regain access, strengthen your security by enabling two-factor authentication in your account settings. This requires a verification code from your phone whenever you log in from an unrecognized device, making unauthorized access much harder even if someone obtains your password.