Go to Settings → Data controls → Export data in ChatGPT and request an export. OpenAI will email you a download link within a few minutes to a few hours.
Drop the OpenAI-export.zip file straight onto the upload area above. Your browser pulls just the conversation data out of the zip locally — nothing else (images, audio, billing CSVs) is read or sent. Only the conversation JSON ever leaves your machine.
Already extracted the zip yourself? You can also drop the JSON directly:
conversations.json (older exports)personal/conversations/conversations.json (current exports)conversations-000.json, conversations-001.json, …) — select all of them together.A few quick questions about who you are. This helps us understand how different groups use ChatGPT. Every field is optional — leave anything blank you'd rather not answer.