How to Download Your Instagram Messages — Complete Guide

Export Guides · 5 min read

Instagram doesn't have a one-tap export button, but the official data download takes about five minutes to request.

Instagram doesn't let you export a single DM thread directly. Instead, you request your full data download, then pull out just the conversation you need. It sounds like more work than it is — here's the exact path.

Instagram can take anywhere from a few minutes to a few hours to prepare your file. You'll get a notification or email when it's ready.

Step 1. Open Instagram and go to Settings.

Profile menu with Settings and privacy highlighted

Step 2. Tap Accounts Centre.

Settings list with Accounts Centre highlighted

Step 3. Tap Your information and permissions.

Accounts Centre with Your information and permissions highlighted

Step 4. Tap Download your information.

Download your information highlighted in the list

Step 5. Select your account from the list.

Account selection screen

Step 6. Choose "Some of your information" rather than everything — it's faster.

Choice between some and all information

Tip: Downloading everything can take much longer and gives you a lot you don't need.

Step 7. Select only Messages from the list of information types.

Information types with only Messages ticked

Step 8. Set the format to JSON and pick a date range that covers the conversation.

Format set to JSON with a date range covering the conversation

Step 9. Submit the request and wait for Instagram's notification that it's ready.

Confirmation that the download request was submitted

Step 10. Download the file, open the messages folder inside it, and upload the relevant conversation file to ThirdPerson AI.

The conversation file from the messages folder, ready to upload

Your chats are analysed securely and never shared.

Takes about 5 minutes to request, then a wait for Instagram. Upload the JSON file from the messages folder.