Step-by-step guide
From ChatGPT export to Claude context
Four steps. Five minutes. A context file that makes Claude feel like it already knows you.
01
Export from ChatGPT
- Open ChatGPT → Settings → Data controls
- Click “Export data” and confirm via email
- Download the .zip and extract it
- Find conversations.json inside
The export email usually arrives within a few minutes. Check your spam folder if you don’t see it.
02
Upload & select conversations
- Drag & drop conversations.json onto the upload area
- The file is parsed entirely in your browser — nothing leaves your machine
- Search by title or keyword to find specific chats
- Sort by date or message count
- Select the conversations that reflect your preferences and decisions
Focus on chats where you made decisions, stated preferences, or solved problems — these produce the richest context.
03
Review the analysis
- Summary — a high-level overview of your selected conversations
- Topics — recurring subjects and themes Claude identified
- Preferences — your stated likes, dislikes, and opinions
- Patterns — behavioral patterns across conversations
Toggle between individual and combined views to see per-conversation details or the merged analysis.
04
Export & use in Claude
- Plain Text — copy to clipboard for pasting anywhere
- Project Instructions — formatted for Claude.ai Projects
- CLAUDE.md — download a file for Claude Code
- Claude.ai → paste into “Project instructions” in any project’s settings
- Claude Code → place the CLAUDE.md file in your repo root or ~/.claude/
Project Instructions and CLAUDE.md persist across conversations, so Claude always knows your context.
Quick reference
Which format should you use?
Quick, one-off conversations
Paste at the start of any chat
Claude.ai power users
Project settings → Instructions
Claude Code developers
Repo root or ~/.claude/
Ready to build your context file?
Upload your ChatGPT export and let Claude distill your preferences into a reusable context file.
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