Step-by-step guide to freedom
Download your data first. Once deleted, it's gone forever. Grace period: 30 days.
Open the Instagram app → Go to your Profile → Tap the menu (☰) → Settings and Privacy
Go to Accounts Center → Your information and permissions → Download your information
Choose HTML (easier to read) or JSON (for archives). Select date range and media quality.
Instagram will email you when your download is ready. This can take up to 48 hours.
Visit instagram.com/accounts/remove/request/permanent/ in a browser
Log in to the account you want to delete if prompted.
Choose why you're leaving (optional but satisfying to tell them).
Re-enter your password and click 'Delete [username]'.
⚠ This starts a 30-day countdown. Any login cancels deletion.
They don't want you to leave. Here's how they'll try to stop you:
They'll show 'memories' and say 'your friends will miss you'
Any login during the grace period reactivates your account
Expect emails trying to lure you back during the 30 days
Sign the pledge and join thousands who have taken their lives back.