A Guide for Friends

Moving from ChatGPT to Claude

If you've spent months training ChatGPT on how you think and work, switching to Claude doesn't mean starting from zero.

Here's what actually transfers, what doesn't, and the order I'd do it in.

One thing to get straight first

There are two separate things people confuse.

Memory Import. Claude has a built-in feature that copies over your preferences and context: how you work, what you're working on, the tone you like. It's a one-minute copy-paste. It does not move any actual conversations.

File uploads. If you want Claude to reference specific past ChatGPT conversations (a project plan, a piece of writing you've been iterating on, research you've done), that's a separate step. You export from ChatGPT, then upload the files you care about into a Claude Project.

Most people only need the first one. Do the Memory Import. Only export files if there are specific conversations you want to keep working from.

The steps

Run Claude's Memory Import (1 minute) Go to claude.com/import-memory. Claude gives you a prompt. Paste it into ChatGPT. ChatGPT writes up a summary of how you work. Paste that summary back into Claude's memory settings.

That's the whole feature. It brings over preferences, working style, and context. Not chat history.
Move your Custom Instructions to the right place ChatGPT's Custom Instructions usually contain behavioral rules ("respond in this tone," "skip the preamble," "always give me options"). Those don't go in memory. They go in Claude's user preferences: Settings, then Profile, then Personal Preferences.

The rule of thumb:
Memory is for facts about you (role, projects, context).
Preferences is for how you want Claude to behave.

Short, direct preferences work best. Long preference docs get ignored.
Export your ChatGPT data (optional) Only if you have specific conversations you want Claude to read. In ChatGPT: Settings, then Data Controls, then Export Data. You'll get an email with a ZIP file when it's ready.
Upload the conversations that matter (optional) Unzip the export and pick a handful of chats Claude should know about. Upload them into a Claude Project. Don't bulk-upload everything. You'll drown the context and Claude will struggle to find what's actually relevant.

What to skip

Trying to recreate every past exchange.
Uploading the entire export ZIP. Claude doesn't need all of it.
Expecting Claude to feel "the same as ChatGPT" on day one. Different model, different defaults. Give it a week.

Privacy check before you upload anything

The ChatGPT export includes everything: drafts, client work, private notes, things you've long forgotten writing. Before any of it goes into Claude, open the files and make sure you're okay with what's in there.

If something shouldn't be in an AI's working memory, delete or redact it first.

What this actually does

It gives Claude a strong starting brief: who you are, how you work, what you're in the middle of. Your first conversations will feel more like your hundredth than your first.

Everything else builds the same way it did with ChatGPT: the shorthand, the voice match, the trust. That takes time.

Don't have a Claude account yet?

This referral link gets you $20 in extra usage when you upgrade to Pro. The free tier is generous enough to start.

Want help?

Want someone to set this up for you?

If you'd rather not DIY the migration and instead want a configured Claude setup, a custom CLAUDE.md that reflects how you actually work, and two or three bespoke skills for your job: that's my AI Onboarding Sprint.

Book a 30-minute intro call Email me

For longer or different session types: see all booking options.

One more note

The Claude signup above is an affiliate link. If you use it, I earn a small commission at no extra cost to you. I only recommend tools I use every day.

Questions? Push back? Email me.