Introduction: The App That Won't Let Go
Instagram makes it incredibly easy to sign up.
One tap. Use your email. Pick a username. Done. You're in.
Deleting your account?
That's a different story.
There’s no obvious “Delete Account” button in the app. You usually won’t find it from your phone. You have to use a browser, navigate through buried menus, and even then, Instagram will try everything to make you stay.
“Are you sure?”
“Take a break instead?”
“Just deactivate temporarily?”
This isn't an accident. It’s by design.
Instagram (owned by Meta) does not want you to leave. Your data is valuable. Your engagement drives ad revenue. Your photos train their models.
But maybe you're tired of:
- Doomscrolling for hours
- Comparing yourself to highlight reels
- Targeted ads that feel invasive
- Meta's data collection practices
- The mental health impact
If you're ready to actually delete your Instagram account, this guide walks you through what it means, how to do it properly, and what happens afterwards.
Part 1: Know What You're Getting Into
Before you delete, it helps to understand what Instagram actually holds about you.
What Instagram Knows About You
Content data
- Every photo and video you've posted
- Every story you've shared (including “disappeared” ones)
- Every comment you've made
- Every DM you've sent (even deleted ones)
- Every post you've liked
- Every account you've searched for
- Every profile you've viewed
Behavioral data
- How long you view each post
- What you interact with and how
- When you're most active
- What makes you like, comment, or share
- Who you interact with most
- What ads you click on
Targeting data
- Your inferred interests
- Your demographic profile
- Your purchasing behaviour
- Your location history
- Your device information
- Your contacts (if you synced them)
And that’s just what is disclosed in policies and documentation.
What Happens When You Delete
Immediately:
- Your profile disappears
- Your posts vanish from public view
- You cannot log in
Within 30 days (grace period):
- Your data is queued for deletion
- You can still recover your account
- Instagram keeps everything in case you change your mind
After 30 days:
- Your account is marked as permanently deleted
- Your username becomes available again
- Your data is supposed to be removed from Instagram’s active systems
However:
Instagram keeps some data “for legal and business reasons”:
- Messages you sent to others (still visible in their DMs)
- Comments you left on other people’s posts
- Certain log records and security data
- Data stored in backups (which may persist for up to 90 more days)
In practice, full deletion is gradual. Some traces may remain in backups or logs even after the 30–90 day window.
Part 2: Should You Actually Delete?
Deleting Instagram is a significant decision. It affects your social life, habits, and in some cases your work.
Reasons to Delete
Mental health
- Instagram usage has been linked in multiple studies to higher anxiety, depression, and low self-esteem
- Constant comparison to curated highlight reels undermines how you see your own life
- It is designed to be habit-forming and difficult to put down
Privacy concerns
- Meta tracks behaviour across apps and websites using tracking pixels and integrations
- Your data fuels ad targeting and profiling
- Face data, location data, and interaction patterns all feed into large-scale analytics
Time cost
- If you spend close to an hour a day on Instagram, that adds up to hundreds of hours a year
- That time could be repurposed into work, learning, relationships, or rest
Digital minimalism
- Fewer platforms means fewer breaches to worry about
- You reduce your digital footprint and long-term risk
- You’re more intentional about what you consume and where you show up online
Reasons to Keep It
Business or creator account
- Primary channel for clients or customers
- Audience you’ve built over years
- Portfolio of visual work
- Professional networking and opportunities
Staying connected
- Some friends and family only share updates on Instagram
- Group chats and event invites might happen there
- Certain communities exist almost entirely on the platform
Content you want to preserve
- Years of photos and memories
- Creative work you’re proud of
- Conversations and DMs that matter to you
The Middle Ground: Deactivation
If you are not ready for a permanent decision, consider temporary deactivation.
Deactivation:
- Your account is hidden from public view
- Your posts and profile are not visible
- All data stays on Instagram’s servers
- You can reactivate simply by logging back in
- No 30-day deletion countdown
Think of it as a reversible pause, not a full exit.
Part 3: Before You Delete — Download Your Data
Once you delete, you lose access to everything inside the account. Back up first.
Step 1: Request Your Instagram Data
On desktop:
- Go to https://instagram.com
- Click your profile picture (top right)
- Go to Settings → Privacy and Security
- Scroll to Data Download
- Click Request Download
- Enter your email
- Click Next
- Enter your password
- Click Request Download
Instagram will email you a link when your data is ready. This typically takes 24–48 hours.
Step 2: What You Receive
Your ZIP file usually includes:
- Content: all photos, videos, stories, captions, and comments
- Activity: search history, saved posts, viewed accounts, ad interactions
- Messages: all DMs, group chats, voice messages, and shared posts
- Account information: profile details, contact info, preferences, ad topics, location data
File size can range from tens of megabytes to several gigabytes depending on your activity.
Step 3: Back It Up Properly
Once you download:
- Extract the ZIP and verify you can open key files
- Store a copy in at least two places (for example: an external drive and a cloud service)
- Confirm that photos and text files open correctly before proceeding
Part 4: How to Actually Delete Your Instagram Account
You cannot permanently delete your account from inside the app. You must use a browser.
Method 1: Desktop (Recommended)
- Go directly to:
https://instagram.com/accounts/remove/request/permanent/ - Log in if needed
- Select a reason from the dropdown (for example: privacy concerns, too distracting, too many ads)
- Re-enter your password to confirm your identity
- Click Delete [your username]
- Confirm when prompted
Your account is now scheduled for deletion.
Method 2: Mobile Browser
On your phone:
- Open Safari or Chrome (not the Instagram app)
- Go to https://instagram.com
- Request the desktop site
- iPhone: tap aA → Request Desktop Website
- Android: tap ⋮ → Desktop site
- Log in
- Navigate to:
https://instagram.com/accounts/remove/request/permanent/ - Follow the same steps as on desktop
What Happens Next
Immediately:
- Your profile and posts are hidden
- Your username is reserved during the grace period
- Login will show a deletion notice
Within 30 days:
- You can still cancel deletion by logging in
- Instagram retains your data in case you reverse the decision
After 30 days:
- Your account is marked as permanently deleted
- Recovery is no longer possible
- Your username may become available to others
Within ~90 days:
- Instagram states that your data is removed from backup systems as part of routine purge cycles
Part 5: Deactivation – The Temporary Option
If you are not ready to commit, you can deactivate instead of deleting.
How to Deactivate
From the app:
- Open Instagram
- Go to your profile
- Tap the menu (three lines)
- Go to Settings → Account → Delete Account
- Choose Deactivate Account instead of delete
- Select a reason
- Enter your password
- Confirm
From desktop:
- Go to https://instagram.com
- Open your profile and click Edit Profile
- Scroll down to Temporarily disable my account
- Select a reason and enter your password
- Confirm
What Deactivation Does and Does Not Do
Deactivation does:
- Hide your profile and posts from public view
- Remove your name from most in-app surfaces
- Allow full restoration when you log back in
Deactivation does not:
- Remove your data from Instagram’s servers
- Delete messages from other people’s inboxes
- Reduce the amount of data Meta retains about your history
Use this if you want a break or a trial period without making an irreversible decision.
Part 6: Life After Instagram — What to Expect
This is what many people report after leaving the platform for several months.
Week 1: Withdrawal
Common experiences:
- Reaching for your phone out of habit
- Checking for notifications that no longer exist
- Fearing you are missing something important
- Feeling the urge to reinstall the app
What helps:
- Deleting the app from your phone
- Moving social media icons off the home screen
- Filling the time with specific alternatives (reading, walking, calling friends)
- Telling your close friends you left, so they know to reach you elsewhere
Weeks 2–4: Adjustment
You may notice:
- More free time (often close to an hour a day)
- Less comparison and fewer negative self-judgements
- Better sleep, especially if you used to scroll at night
- Greater presence in conversations and activities
Challenges:
- Missing updates and event invitations posted only on Instagram
- Feeling left out of group jokes or shared content
- Needing new ways to share photos and life updates
Months 2–3: Clarity
Benefits often deepen:
- Improved mood and reduced anxiety
- Increased productivity and creative output
- Stronger relationships with people you contact directly
- More intentional content consumption
Many people are surprised by how quickly the “need” for Instagram fades once the habit is broken.
Month 6 and Beyond
Over time, many former users report:
- Taking photos for themselves, not for an audience
- Using messaging or calls instead of public posting
- Reading, exercising, or building projects with the extra time
- Feeling less pressure to perform their life online
You may still miss certain conveniences (quick updates, discovery of new artists, event awareness), but for many, the mental and time gains outweigh those losses.
Part 7: Alternatives If You Still Want Connection
Leaving Instagram does not mean cutting yourself off from everyone.
Staying Connected
- Messaging apps (Signal, Telegram, WhatsApp, iMessage) for group chats, photos, and updates
- Email for longer, more thoughtful updates and newsletters
- Small group chats instead of public story updates
Creative and Professional Sharing
- Personal website or blog where you fully own your content and presentation
- Portfolio platforms such as Behance (for design) or dedicated photography platforms
- Video platforms such as YouTube for longer-form content
Following Creators
- Email newsletters
- RSS feeds
- Direct support platforms such as Patreon
- YouTube channels and podcasts
These options let you stay informed and inspired without the constant pull of a social feed.
Part 8: Frequently Asked Questions
Can I get my account back after deleting?
- Within 30 days of requesting deletion: yes, by logging in and cancelling the request.
- After 30 days: no. Deletion is permanent.
Will my messages disappear from other people’s DMs?
No. Your messages typically remain in their inbox. Your profile may display as “Instagram User” or similar.
What happens to my username?
It is effectively reserved during the 30-day grace period. After that, it may become available again to other users.
Can I keep my account but remove my posts?
Yes, but you must delete or archive posts individually. Archiving is safer if you think you might want them back.
What if I have a business account?
You will lose analytics, your audience, DMs from customers, and any verification badge. Consider deactivation first or migrating your audience to an email list or website.
Does deleting Instagram delete my Facebook account?
No. They are separate products, even though Meta owns both. You may need to unlink accounts if you used Facebook to log in.
What about apps that use Instagram to log in?
Update those apps to use a different login method and upload new profile photos directly. Do this before deleting Instagram if you rely on those accounts.
Will people know I deleted my account?
There is no notification. Your profile simply stops appearing in searches, and existing links to your profile will show an error or “User not found.”
Part 9: The Checklist
One to Two Weeks Before
- Request your data and download it
- Save important photos and videos elsewhere
- Export or copy any important DMs
- Capture key information (addresses, contact details, etc.) visible only inside Instagram
- Share your phone number or alternative contact with close friends and family
- Unlink Instagram from other services that rely on it for login
Day of Deletion
- Verify that your backup opens and is readable
- Back up your data in at least two separate places
- Visit: https://instagram.com/accounts/remove/request/permanent/
- Select a reason and submit your deletion request
- Delete the app from your phone
- Optionally block instagram.com in your browser to avoid logging back in during the 30 days
After Deletion
- Let close friends know how to reach you
- Replace the old habit with specific activities
- Pay attention to changes in mood, focus, and sleep
- Give yourself time to adjust; the first few weeks are the hardest
Part 10: The Hard Truth About Social Media
Instagram is not inherently “good” or “bad.” It is a tool. But its incentives are misaligned with your wellbeing.
The platform is designed to:
- Keep you scrolling
- Keep you comparing
- Keep you coming back
- Collect as much behavioural and personal data as possible
Your attention and data are the product being sold.
The more useful questions are:
- Is Instagram making your life better or worse?
- Is the time you spend there aligned with your priorities?
- Are you using it intentionally, or is it using you?
A Simple Self-Assessment
Ask yourself:
- Time: How much time do you spend on Instagram each day? What else could you do with that?
- Mood: How do you feel after scrolling — better, worse, or numb?
- Purpose: Are you there to connect, to create, or mostly to consume?
- Control: Can you go seven days without opening it? If not, why?
The 30-Day Challenge (If You’re Not Ready to Delete)
If you’re unsure about deletion, try this experiment.
Week 1: Awareness
- Track your usage using your phone’s screen time tools
- Do not change your behaviour yet; simply observe
- Note your mood before and after using Instagram
Week 2: Reduction
- Set a daily limit (for example, 20 minutes)
- Turn off all Instagram notifications
- Move the app off your home screen
Week 3: Intentional Use
- Only open the app with a clear purpose (post, reply to a message, check a specific account)
- Avoid aimless scrolling
- Use a timer each time you open it
Week 4: Evaluation
- Review your mood, sleep, productivity, and relationships
- Ask whether Instagram is adding enough value to justify the cost
- Decide whether to keep, deactivate, or delete
Final Thoughts: You Control Your Digital Life
Deleting Instagram is not:
- Social suicide
- Becoming a hermit
- Impossible
- A betrayal of your friends
Deleting Instagram can be:
- Taking back your time
- Protecting your mental health
- Reducing your long-term data footprint
- Choosing intentionality over reflexive scrolling
You do not owe Instagram your attention. You do not owe Meta your data.
When considering deletion, many people wish they had known:
- The first week is the hardest; after that, cravings fade quickly.
- You miss far less than you imagine. Most of what you “miss” is noise.
- Real friends will find ways to stay in touch.
- The extra time is substantial, and you need a plan for how to use it.
- Mood, focus, and self-esteem often improve noticeably.
- You can change your mind within 30 days, but many people never do.
- Life often feels richer when you stop documenting everything for an audience.
If you are ready to delete:
Go here:
https://instagram.com/accounts/remove/request/permanent/
If you are not ready yet, start smaller: set limits, turn off notifications, or take a week off. The important part is that the decision is yours, not the platform’s.
Want to go further and clean up your entire digital footprint, not just Instagram?