Follow these steps to download your complete conversation history from ChatGPT. The export includes every conversation you have ever had with ChatGPT, packaged in a ZIP file.
Steps
- Open ChatGPT Settings
Go to chat.openai.com and click your profile icon in the bottom-left corner, then select Settings.
- Go to Data Controls
In the Settings panel, click on Data Controls in the left sidebar.
- Click “Export Data”
Find the Export data section and click the Export button. A confirmation dialog will appear — click Confirm export.
- Wait for the email
OpenAI will send an email to your registered address with a download link. This typically takes 30 minutes to 1 hour, but can occasionally take longer for large accounts.
- Download the ZIP file
Open the email and click the download link. You will receive a ZIP file containing your data.
- Locate
conversations.jsonUnzip the file. Inside you will find several files. The one you need is
conversations.json— this is what you will upload to the AI Migrator.
conversations.json file can be anywhere from 10 MB to 500+ MB depending on your usage. The AI Migrator handles large files by processing them locally in your browser.user.json, message_feedback.json, and others. You only need conversations.json for the migration.Alternative: Export via Privacy Portal
If the in-app export doesn't work or you don't receive the email, you can use OpenAI's Privacy Portal instead. This method is more reliable and works even if the in-app export fails.
- Go to the Privacy Portal
Visit privacy.openai.com
- Make a Privacy Request
Click Make a Privacy Request in the top-right corner.
- Select your account type
Choose I have a consumer ChatGPT account.
- Download your data
Select Download my data and follow the steps on screen. You will need to verify ownership via the email or phone number associated with your account.
- Find your conversations
Once you receive the ZIP file, unzip it. The data you need is inside the User Online Activity folder. Open it and look for a folder called something like
Conversations__user. Inside you will find multiple JSON files namedconversations-001.json,conversations-002.json, etc. - Upload to AI Migrator
Upload all the
conversations-*.jsonfiles to the AI Migrator. You can select multiple files at once. There is no need to upload the entire ZIP — just the conversation files from this folder.