How To Reset Instagram Password Without Old Password

For many of us, Instagram is more than just an app — it’s a daily routine. We use it to stay in touch with friends, grow our businesses, or simply scroll for entertainment. But one of the most common headaches Instagram users face is forgetting their password. It happens more often than you’d think. Maybe you signed up years ago, maybe your phone remembers it for you and you never typed it manually, or maybe you just lost track. The real challenge is when you don’t remember the old password at all.

If you’re stuck in this situation, don’t panic. Instagram has built-in options to reset your password even if you can’t recall the previous one. In this article, I’ll walk you step by step through different ways to reset your Instagram password without needing the old one. I’ll also share some tips to keep your account secure and avoid getting locked out again in the future.

Why You Might Need to Reset Without the Old Password

There are several reasons why people end up needing to reset their Instagram password without knowing the current one:

Forgotten password: The most obvious reason. Many users rely on autofill or their devices to log in, and when they’re logged out unexpectedly, they don’t remember it.
Hacked account: Sometimes someone gains access to your account and changes the password, leaving you locked out.
Long inactivity: If you haven’t logged in for months or years, it’s easy to forget what password you set back then.
Device switch: Moving to a new phone or clearing your browser cache can suddenly log you out.
Multiple accounts confusion: With several Instagram accounts linked to one email or phone, it’s possible to mix them up.

Regardless of the reason, Instagram allows you to get back in without needing the old password as long as you still have access to your email or phone number linked to your account.

Method 1: Reset Password Using “Forgot Password?” Option

The easiest and most common way is by using the Forgot Password? feature on the login screen. Here’s how:

Open the Instagram app or go to the Instagram website.
On the login screen, tap Forgot Password? (on some devices, it may appear as Trouble Logging In?).
You’ll be asked to enter your username, email address, or phone number connected to your account. Enter whichever you remember.
Instagram will send a password reset link to your email or an SMS code to your phone.
Open the link or enter the code.
Create a new password — make sure it’s strong and unique.
Log back in with your new password.

That’s it! You never need the old password to do this, only access to your recovery email or phone number.

Method 2: Reset Using Facebook Account (If Linked)

Instagram is owned by Meta, the same company that owns Facebook. If you connected your Instagram account to Facebook before, you can reset your password using that option.

Go to the Instagram login page.
Tap Log in with Facebook.
Enter your Facebook login details (if you aren’t already logged into Facebook).
Instagram will give you access to your account, and from there you can set a new password in your security settings.

This method is especially helpful if you don’t remember your Instagram recovery email or number but still have access to your Facebook account.

Method 3: Reset Through Email or SMS Code

Sometimes, you may not see the reset option immediately on the app. In that case, you can manually request a login link.

On the login screen, tap Get help logging in (Android) or Forgot password? (iPhone).
Enter your username.
Choose how you want to receive the reset link: via email or SMS.
Instagram will send you a one-time link. Tap it, and it will open Instagram directly.
Set your new password.

Pro tip: If the email doesn’t appear, check your spam or junk folder.

Method 4: If You Don’t Have Access to Email or Phone

This is the tricky part. If you’ve lost access to both your email and phone number linked to your Instagram, you’ll need to go through Instagram’s account recovery process.

Here’s what you can do:

Go to the login page and tap Forgot Password?
Enter your username and tap Need More Help?
Instagram will ask for a way to verify your identity. Sometimes, this could be:
- Sending a code to another linked account (like Facebook).
- Asking you to upload a selfie video for identity verification.
- Confirming details about your account (such as old emails you used).
Once verified, Instagram will let you reset your password without the old one.

This process takes longer but is often the only way if you no longer have access to your recovery methods.

Tips for Creating a Strong New Password

When you successfully reset your password, don’t just use something simple like 123456 or password. Weak passwords make your account more vulnerable. Instead:

Use a mix of letters, numbers, and symbols.
Make it at least 8–12 characters long.
Avoid using personal details like your name or birthday.
Don’t reuse old passwords from other accounts.

Example of a strong password: BlueSky!92Tree@89

Extra Security: Enable Two-Factor Authentication (2FA)

Resetting your password once is fine, but you don’t want to go through this stress repeatedly. The best way to protect your Instagram is by enabling two-factor authentication (2FA).

With 2FA, even if someone knows your password, they can’t log in without a second code sent to your phone or authentication app. To enable it:

Go to your Instagram profile.
Tap the three lines (menu) > Settings and privacy.
Select Accounts Center > Password and security.
Tap Two-factor authentication.
Choose a method: text message or an authenticator app.

Now your account is much harder to hack.

What to Do If You Still Can’t Reset

If none of these methods work, don’t give up. Here are a few more ideas:

Try different emails or numbers you may have used when signing up.
Search your old emails for “Instagram” to see which address is linked.
Contact Instagram support through the app’s Help Center.
Ask a trusted friend to check your profile and confirm what username or email might be visible.

Patience is key here. Instagram has millions of users, so account recovery can sometimes take a few days.

Final Thoughts

Forgetting your Instagram password without remembering the old one can feel like a nightmare, but it’s not the end of the world. Instagram gives you multiple ways to reset it: through email, SMS, Facebook, or even identity verification. The key is to stay calm and follow the steps carefully.

Once you’re back in, make sure to set a strong password and turn on two-factor authentication so you don’t have to go through the same struggle again. Think of it as not just recovering your account, but strengthening your digital security for the future.

Remember, your Instagram is more than just photos and likes — it could be memories, business opportunities, and personal connections. Keeping it safe is worth the effort.

How to Reset Instagram Password Without Old Password