The key here is to turn on FileVault. You can use your iCloud account, or create a recovery key.go site
Five Ways to Reset a Lost Administrator Password
If there ever was a reason to turn on FileVault, this is it. I guess the real issue is that someone a roommate etc could do this, and you would continue using the machine without knowing.
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Only when in physical possession. When you boot into single-user mode, there are no network drivers loaded. Once you have entered the necessary password, you may be prompted for a two-factor authentication verification code, which will arrive on another device connected to that Apple ID. If the Mac is your only Apple device, you should be able to receive the code from a phone call or SMS text message. The process for resetting the admin password changes a bit if FileVault is turned on because FileVault eliminates the option to reset the password with Apple ID credentials.
Fortunately, the method remains simple: The keychain is an encrypted container associated with each user account that stores login credentials for apps, network servers, AirPort base stations, and Web sites accessed in Safari. As a result, resetting the password for an admin account means that you can no longer access the keychain for that account.
Lost admin privileges on account - Apple Community
After resetting the admin password and logging in again, you will likely receive an alert that macOS was unable to unlock your login keychain. Click Create New Keychain to start fresh. As you can see, there are a variety of ways that you can reset a lost or forgotten admin password and regain access to a Mac, although they all depend on knowing either another admin password or an Apple ID password.
And of course, make sure to keep regular backups, which can help you recover from a multitude of sins. The Terminal version appears to be different—and more secure—than with previous versions of macOS. Read this Apple support document for more information about FileVault.
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No Excuse for a Lost Password — Regardless of how or why an administrator password has been lost or forgotten, there are a variety of techniques that you can use to reset it and regain full access to a Mac. Interesting - I hadn't run across that one before. It looks like it creates a new user account as well, though, so it would be good mostly in a situation where you didn't care about the files in the account whose password has been lost.
I've always used it for pre-Lion systems where the client had forgotten their login password. Create a new, temp admin account.
5 Ways to Reset & Change a Lost Admin Password on Mac
Use it to remove the other account's password. Remove the temp account. I've never used the Directory Service command line utility because it's fairly more complicated. She had an apple computer dual booted with windows and I removed the windows password but unable to get past the startup screen asking for her apple password.