in my mind, 'instance' refers to a specific chunk of memory allocated at runtime that stores the current values for that 'thing'.
'Object' can refer to an instance, but can also refer to the class in general. So, I can use the
word 'Object' to talk about Strings and HashTables in general, or the specific instance - "The Object referred to by the myName variable".
Note that there is also a class defined called Object, which is the ultimate class every other class is derived from.
There are only two hard things in computer science: cache invalidation, naming things, and off-by-one errors