Do you know the top five places where people research “dumbphone” in the U.S.? It happens to be in some of the most beautiful states: Vermont, Montana, Utah, Oregon, and Alaska. Maybe it’s not a coincidence. When you’re surrounded by natural beauty, the urge to delete Instagram, TikTok, and other apps that demand your attention start to make a lot more sense.
If you’re feeling the itch to unplug, deleting Instagram is a great first step. In this guide, we’ll cover why it helps, how to do it, and how to take a meaningful break from social media.
The quiet harm of constant social media
Instagram isn’t all bad. It’s a popular app that helps users stay in touch, share updates, and follow creators and brands. But like many social platforms, it also deliberately hooks you.
The longer you scroll, the more ads Instagram can show you. That business model leads to a product built around engagement. For example, Natasha Schüll, author of Addiction by Design, says platforms like Facebook and X use tactics similar to the gambling industry to keep users hooked.
As you can imagine, spending excess time in places like Instagram can have real downsides:
- Mental health impacts: Excessive Instagram use is linked to anxiety, depression, and low self-esteem. Scrolling can create unrealistic standards and unhealthy comparisons.
- Loss of focus: Constantly checking Instagram makes it harder to focus on work, reading, or talking to people in real life.
- Weaker social connections: Online connections don’t always translate to meaningful offline relationships. Deleting Instagram can help you reconnect with people in person.
The good news is that you can take a break or even permanently delete your Instagram account. Let’s discuss some of those benefits—and then break down how to do it.
Benefits of deleting Instagram
Let’s talk about the bright side: What do you really gain when you delete Instagram from your phone?
The truth is, it depends on how you use the time. If you just swap Instagram for Reddit or X (Twitter), you’re trading one distraction for another.
But if you use that time with intention, the upside can be huge. Here’s what people often experience after deleting Instagram:
- More time with real people: Less screen time means more real-life connection. Without Instagram, you call, meet up, and re-engage with the world around you.
- Create instead of consume: When you stop absorbing endless content, you start creating your own. You have more time for what Cal Newport calls “deep work”: space for writing, drawing, building, or starting something new.
- Less screen time, more meaning: Use your newfound time to hike, read, learn something new, or reconnect with your hobbies.
- Better focus: Without the distraction of an endless scroll, your attention span and mental clarity often improve.
- Improved self-confidence: Instagram can fuel unhealthy comparisons. When you step away, your self-image has space to rebuild (on your own terms).
Okay, we’ve built a case for why it might be a good choice to delete Instagram. Now, let’s walk through exactly how to do that.
Deleting Instagram: Frequently asked questions
When I delete my Instagram account, is it permanently deleted?
If you permanently delete your account, you can’t log back in, and no one else will be able to see it.
However, Instagram doesn’t delete your account right away. Instagram waits 30 days after your account deletion request to permanently delete your account and all your information.
During this 30-day period, your data remains subject to Instagram’s Terms of Use and Data Policy. This means Instagram could still technically share your data with third parties.
In fact, Instagram may keep your data even after the 30-day period. Instagram states it may take up to 90 days to completely delete your account.
But even that’s not the end.
Instagram further explains that copies of your data may remain in backup storage even after 90 days. Instagram keeps these backups in case something goes wrong, like a technical issue or legal problem.
Even if your account looks gone for good, it’s unclear whether Instagram ever fully erases your data.
How to delete Instagram from your phone
If you need a break but want to keep your account, just remove the app or deactivate your account temporarily. Here’s how to do both:
Option 1: Delete Instagram App from Your Phone
- On iPhone or Android, press and hold the Instagram icon.
- Tap “Remove App” (iPhone) or “Uninstall” (Android).
- This won’t delete your account—just the app from your device.
Option 2: Temporarily Deactivate Your Instagram Account
You can deactivate your account if you need a longer break. Here’s how:
- Log in to Instagram.
- Go to this page in the Instagram Help Center.
- Click “Account ownership and control.”
- Click “Deactivation or deletion.”
- Select the correct account you’d like to deactivate.
- Select “Deactivate account.”
- Click “Continue.”
- Input your password and click “Continue” one more time.
How to permanently delete your Instagram account
Note: Once deleted, your profile, photos, videos, and followers are gone forever. There’s no way to recover a permanently deleted account. Before you delete Instagram, make sure to back up any photos you’d like to preserve. Get the contact details of friends you’d like to stay in touch with.
If you’re ready to cut ties for good, here’s how to permanently delete your account:
Delete Instagram from your desktop
- Log in to Instagram.
- Go to this page in the Instagram Help Center.
- Click “Account ownership and control.”
- Click “Deactivation or deletion.”
- Select the correct account you’d like to deactivate.
- Select “Delete account.”
- Click “Continue.”
- Input your password and click “Continue” one more time.
Delete Instagram from your smartphone
- Open the Instagram app.
- Tap your profile icon → Menu (☰)
- Tap “Accounts center”
- Tap “Personal details”
- Tap “Account ownership and control.”
- Tap “Deactivation or deletion,” then choose the account.
- Select Delete account, then follow the prompts.
Instagram is now part of your past! Congratulations on the new Instagram-free lifestyle.
How do I reactivate my Instagram account?
If you temporarily disabled your Instagram account, you can reactivate it by simply logging back into your account.
Can I download my Instagram data?
Yes, you can review and download a copy of your Instagram data within the app.
Reducing your digital footprint is better for internet security
Deleting Instagram isn’t just good for your mental health—it can also help protect your privacy.
Social media accounts are often targets for phishing, scams, and tracking. By deleting or limiting your Instagram use, you reduce your exposure.
To go one step further, consider using a virtual private network (VPN). A VPN encrypts your internet activity and hides your IP address, keeping you more anonymous online.
What data does Instagram collect?
If you take a deep dive into Instagram’s Data and Cookie Policies, they don’t paint a pretty picture. Perhaps, unsurprisingly, Instagram collects a significant amount of data, including but not limited to:
- Your information (name, age, and email) content (photos and videos), and communications (messages)
- The types of content you view or engage with
- The features you use and the actions you take
- The people or accounts you interact with
- The time and date, and frequency and duration of your activities
- Information about your in-app purchases or transactions, including credit card information and billing, shipping, and contact information
- Information others provide about you
- Device information, such as technical details and unique identifiers
- GPS location and camera
- Cookie information
- ISP, mobile operator, IP address, and mobile phone number
- Info from partners about your activity outside Instagram, like websites you visit, purchases you make, and ads you see.
This is just a snapshot of the data Instagram logs. The platform uses this data to personalize your experience and show you targeted ads and sponsored content.
How does Instagram share data?
Instagram shares data with a long list of partners and third parties. This includes:
- Advertisers
- Analytics services
- Retailers
- Vendors and service providers
- Researchers and academics
- Law enforcement
Instagram claims it does not and never will sell your data to anyone. But that doesn’t mean it doesn’t share data with third parties in ways that mutually benefit both parties. Sometimes, these benefits are financial. While Instagram doesn’t sell your data directly, others still profit from it.
Protect your privacy further with a VPN
Deleting Instagram may be advisable from a privacy standpoint, but it won’t eliminate all your online privacy issues. From ISP tracking to unsafe public Wi-Fi networks and snoopers, your data is under constant attack. But with a VPN, you can increase your privacy protection and encrypt your digital personal data on any network.
