Download: Facebook and Instagram have features called 'download your information', this process takes a few hours to a few days. Plan ahead. This does not include photos you are tagged in, if you wish to save those, put aside extra time.
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Delete: Deleting these accounts is complex, especially if you were someone who connected your accounts, or had many accounts. You might need to delegate group/page ownership. It takes time to do this.
For lots of reasons, FB and Insta will take 30 days for your accounts to delete.
Restart: If you have the capacity, please return to these platforms, connect with your friends and family, and interrupt any right wing rhetoric you see. Some people need to leave, I support them. But if you can stay and be loudly anti-bigotry, your voice is needed in your community.
Restrict: When restarting your accounts restrict sharing data. Do not them to each other. I am restarting these accounts, and I will share significantly less data with them. No locations, no personal attributes (like where I work), less precious photos of my family.
Insta let me sign up again immediately, FB did not (I am currently waiting the 30 days). Use your real name, so you can regain access to these accounts. -OR- take an approach that you're happy to lose the account fully if you use a different name, in the case of being flagged as fake/hacked.
This is my 2c on how we can divest from Meta and reduce our value to them as being data-rich-ad-targets, while not allowing them to completely destroy our community connections. Yes it is time consuming, but it's also something easily available to you that makes a difference.
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For lots of reasons, FB and Insta will take 30 days for your accounts to delete.