- What contact syncing does
- How to turn contact syncing on or off
- Why turning it off isn't enough
- Delete the contacts Instagram already has
- The 90-day wait and the all-or-nothing rule
- If you run more than one profile
- Stop the follow suggestions instead
- Should a business account sync contacts?
- My advice
- Frequently asked questions
To sync or unsync contacts on Instagram, go to your profile, tap Menu, then Meta Account (or Accounts Centre), Your information and permissions, then Upload contacts, and switch Connect contacts on or off. Turning it off doesn't delete what's already uploaded: you have to delete synced contacts separately from Instagram.com on a computer.
Contact syncing is how Instagram suggests people you already know. It's useful when you're building a new account and less welcome when you'd rather your dentist, your ex or every client in your phone didn't get nudged towards your profile.
Here's what syncing does, how to switch it on or off, and the two extra steps Instagram's help centre says you need if you want your contacts gone.
What contact syncing does
When you connect Instagram to your device's contact list, Instagram says it uses those contacts to help you connect with people you know and to recommend things you care about. You'll see those suggestions as notifications on your phone or in your feed.
- Your contact list is periodically synced and stored on Instagram's servers.
- Your device's contacts are only visible to you.
- You can delete synced contacts at any time, but only from a computer.
There's a second side to this that people forget. Instagram says that when you confirm your phone number or email address, your account may be recommended to people who have those details saved in their own contacts. Turning your own syncing off doesn't stop that.
How to turn contact syncing on or off
- Tap Profile or your profile picture in the bottom right.
- Tap Menu in the top right.
- Tap Meta Account (or Accounts Centre), then Your information and permissions.
- Tap Upload contacts, then choose the profile you want to control contacts for.
- Tap the toggle next to Connect contacts.
- To turn it off, tap Disconnect.
Instagram says it's gradually moving people to Meta Accounts, so you'll see either Accounts Centre or Meta Account depending on your account. The steps inside are the same.
Why turning it off isn't enough
This is what most guides skip. Instagram's help page says disconnecting syncing only stops Instagram making recommendations based on your device's contact list. It doesn't delete the contacts you've already synced.
It also warns that your contacts are periodically synced, so they'll be uploaded again the next time Instagram syncs unless you turn syncing off on every device that's logged in to your account. If you use Instagram on a phone and a tablet, do both, and check your device settings too.
Delete the contacts Instagram already has
Deleting synced contacts has to be done on a computer:
- Log in to Instagram.com on your computer.
- Click your profile picture on the left to go to your profile.
- Click Edit profile, then See more in Meta Account.
- Click Your information and permissions, then Manage contacts. If you have more than one Instagram profile linked, pick the one you want first.
- Click Delete all, then Delete to confirm.
| What you do | What it changes |
|---|---|
| Turn off Connect contacts | Stops new recommendations from your contact list |
| Turn off syncing on every device | Stops contacts being uploaded again |
| Delete all from a computer | Removes contacts Instagram already stored |
The 90-day wait and the all-or-nothing rule
Two limits from the help page. First, you can't delete individual contacts from Instagram: it's Delete all or nothing. Second, it may take up to 90 days to complete the deletion once it starts, and during that time Instagram may still make recommendations based on your contacts.
If there's a specific person you don't want to see suggested in the meantime, Instagram's suggestion is to block them. For how that works and what they'll notice, see how to block someone on Instagram.
If you run more than one profile
Contact settings are per profile. When you turn syncing off in the app, Instagram asks you to choose the profile you want to control contacts for, and when you delete from a computer, it asks you to pick a profile first if you've got more than one linked. So a personal account and a business account in the same Meta Account need doing one at a time. Work through each before you assume the job's done.
The same goes for a new phone. Instagram's help page says syncing has to be off on all devices logged in to Instagram, so every new phone or tablet you log in on is one more device to check after an upgrade.
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Stop the follow suggestions instead
If the syncing doesn't bother you but the notifications do, you can switch those off on their own. Tap Profile, then Menu, then Notifications, then Following and followers, and under Account suggestions choose Off.
Should a business account sync contacts?
For a brand new business account, switching syncing on for a few days can help you find the customers and suppliers already in your phone. After that, I'd switch it off. Your phone holds people who never agreed to hear from your business, and a suggestion they didn't expect can feel intrusive. For other ways to find the right people, see how to find people on Instagram, and if you've synced on Facebook too, Facebook's contact syncing has its own switch.
My advice
If you want your contacts out of Instagram, do all three steps in one sitting: turn off Connect contacts, turn off syncing on every device, then Delete all from a computer. Miss the middle one and your list quietly comes back. Then give it the full 90 days before deciding it hasn't worked.
For the rest of the series, see the Instagram Help: 81 Guides to Followers, Hashtags, Money, Accounts and Fixes.
Frequently asked questions
How do I turn off contact syncing on Instagram?
Go to Profile, Menu, Meta Account or Accounts Centre, Your information and permissions, Upload contacts, then switch off Connect contacts and tap Disconnect.
Does turning off contact syncing delete my contacts from Instagram?
No. Instagram says turning it off doesn't delete contacts you've already synced. You have to delete them from a computer.
Can I delete one contact from Instagram?
No. Instagram says you can't delete individual contacts; you can only delete all of them.
How long does it take Instagram to delete synced contacts?
Instagram says it may take up to 90 days to complete the deletion once it begins.
Can people see my contacts on Instagram?
No. Instagram says your device's contacts are only visible to you.
Why do my contacts keep coming back on Instagram?
Your contacts are synced periodically, so turn off syncing on every device that's logged in to your account.
