i forgot the phrase

I forgot the phrase
What should i do?
Can’t login at all
Can you help me?

Hi there.
If you were using the MetaMask extension, you might use the method in this article to recover your Secret Recovery Phrase. https://metamask.zendesk.com/hc/en-us/articles/360018766351-How-to-use-the-Vault-Decryptor-with-the-MetaMask-Vault-Data

Do back up your secret recovery phrase as soon as you get access to it and keep it safe.