Export guide

How to export your Instagram DMs

By the Clarity Forensics team · Updated October 22, 2026

Instagram doesn't export a single conversation. Instead, request a copy of your messages with the Export your information tool: open Settings › Accounts Center (or Meta Account) › Your information and permissions › Export your information, choose only Messages and the JSON format, and download the ZIP when Instagram says it's ready. You have 4 days to download it, and the other person isn't notified.

Export your Instagram messages

In the Instagram app, Settings is in the menu on your profile. On a computer, click More at the bottom left, then Settings.

Open Accounts Center. Go to Settings, then Accounts Center or Meta Account (Meta is moving people between the two).
Find the export tool. Tap Your information and permissions › Export your information.
Start an export to your device. Tap Create export, pick your Instagram profile, tap Next, then Export to device.
Choose only Messages, in JSON. Customize the export: select only Messages, set the date range (All time if you want everything), and choose the JSON format.
Start it and wait. Tap Start export. Instagram notifies you by email and in the app when the file is ready. Instagram says this can take up to 30 days, though it is often much quicker.
Download within 4 days. Go back to Export your information, open Available downloads and download the ZIP. You'll be asked for your password.
Import it. In Clarity, tap Import File and choose the ZIP. You don't need to unzip it.

One file, many conversations. The ZIP has a folder for every conversation, and Clarity imports each one it finds. To bring in a single conversation, unzip the file (Files by Google can do this), find the inbox folder inside messages, open the folder named after the person, and import its message_1.json file, plus message_2.json and so on if there are more.

Good to know

Nobody is notified. Exporting your information is private to your account.
Encrypted chats. If you use end-to-end encrypted chats on Instagram, they may not be in this export.
Deleted and unsent messages aren't included.
Keep the file private. It contains all of your conversations. Delete it when you're done.

Then see what the conversation shows

Clarity is a free Android app that reads the file you export and shows where patterns like gaslighting, love bombing and DARVO appear, with the messages behind every flag, a health score and a timeline. Pattern detection runs on your phone.

Get Clarity on Google Play

Not sure what to look for? Read the red flag guides.

Questions

Can I download a single Instagram conversation?

Not directly. The Export your information tool exports all of your messages at once. The ZIP has one folder per conversation, so you can unzip it and use only the folder for the conversation you want.

How long does an Instagram data export take?

Instagram says it can take up to 30 days to email you a link, though it is often much faster. Once the file is ready, you have 4 days to download it.

Does the other person know if I download our Instagram messages?

No. Exporting your information is private to your account and does not notify anyone.

Should I choose HTML or JSON?

JSON is the machine-readable format and keeps exact timestamps, so it is the better choice for importing into another app. HTML is easier to read in a browser.

Sources

Instagram Help Center. Review and export a copy of your Instagram information.