How to download your Instagram data before something goes wrong

What to do first

Decide what you need. For a hobby account that is usually photos and videos. For a business it’s also customer messages, comments, follower lists and ad data. Choose everything if you are unsure, then trim later.

Step 1: Open the download tool

Go to Accounts Center, then Your information and permissions, then Download your information. You may see this under Export your information depending on your version. Pick Create export and choose your Instagram profile.

Step 2: Choose what to include

You can pick all information or specific types such as posts, stories, messages or followers. Set a date range, then choose the format. HTML is easier to browse, while JSON is better if you need to move data into another tool. Choose a media quality that matches your needs, since higher quality means a larger file.

Step 3: Download it safely

Meta emails you when the file is ready. Download it only through the link in the Accounts Center notification and not through links in unexpected messages. The file contains private messages and personal data, so store it somewhere protected, with a password if your device allows.

Step 4: Back up what the download misses

• Your own original photos and videos, stored on your phone or cloud storage.
• A list of the accounts you collaborate with and a way to reach them outside Instagram.
• Your caption and hashtag library.
• An email or newsletter list so you can reach followers if the account disappears.

What’s inside the file and how to use it

An HTML export opens in a browser like a small website, with folders for content, messages, followers and ads information. The JSON version is the same data in a form that scripts and spreadsheets can read. Photos and videos sit in media folders. Messages appear as conversations. Followers and following lists appear as lists of usernames with the time they were added.

Two practical uses: a follower and following list gives you a record of who your audience was if the account is lost, and a messages export lets you find customer details and agreed prices. If you run a business, keep these in your own system, not just in the file.

What a business should keep outside Instagram

For a business account, treat Instagram as rented space. Keep original media in cloud storage, a customer contact list in your own tool, a record of who has admin access to the linked Page and ad account, and a list of your bio links and highlights. If Meta restricts an account, this is what lets you keep trading while you appeal.

What not to do

• Don’t wait until you’re locked out. The tool needs you to be logged in, and once an account is deleted it’s gone.
• Don’t share the file with strangers or upload it to a random site. It includes private chats.
• Don’t expect it to restore the account. It is a record, not a rollback.

Making it a habit

Request a fresh export every few months, and before any big change such as a username change, an account switch or a long period away. Date the files so you know which is newest.