Before you start: 3 things that make this painless
1. Two formats, one choice. Facebook lets you export as HTML or JSON. HTML is nice if you just want to open your posts and read them in a browser. JSON is the one you want if you're feeding it into AI tools (like Kairi Command). It's the format they can actually read. For this, choose JSON.
2. You'll export Posts only, not "all information." Faster, smaller, and it's the part that's actually your content.
3. Facebook counts every like, tag and check-in as "activity," so the total number will look huge. Don't panic. The posts you actually wrote are a small slice of that, and those are the gold.
The Steps
Click your profile picture (top-right on Facebook), then choose Settings & privacy.
In the menu that opens, click Settings.
Under Your account, click Accounts Center (it has the Meta ∞ logo).
In the Accounts Center sidebar, click Your information and permissions.
Click Export your information.
Click the blue Create export button (leave it on Current activity).
Pick your Facebook profile.
Choose Export to device. This downloads the file straight to your computer.
Set your format and what to include
This is the screen where the choice happens. On the left is HTML with everything included. Fine if you only want to read your posts. On the right is what you want if you're putting this into an AI tool: JSON, Posts only.
- Format → JSON if it's going into a tool. (Pick HTML only if you just want to browse it.)
- Customize information → Posts only. Untick everything else.
- Date range → whatever covers your writing (e.g. "All time"). Anything works.
- Media quality → Low or Medium. It doesn't affect your text and keeps the file small.
Scroll down and click Start export.
Facebook prepares your file and emails you when it's ready, usually minutes, sometimes longer. Then come back here to download it.
When it's done, Facebook sends you a notification (and an email) that says your file is ready. This usually takes a few minutes.
Go back to Export your information and look under Available downloads. Your file is sitting there with a Download button. Grab it while you can, Facebook only keeps it available for about 4 days.
your_facebook_activity › posts › Facebook Posts › your_posts__check_ins__photos_and_videos_1.jsonIt's buried and awkwardly named. That's the file, and it's everything you've written.
You just got years of your writing back. Now what?
You can drop this straight into ChatGPT or Claude and start digging through it. That works, and it's free.
The catch is they start from zero every time. You paste it in, they read it, you close the tab, and it's gone. Next time you paste the whole thing again.
Kairi Command keeps it. Your agent reads your full export in once, and after that every tool you use writes from your real words, your stories, and the proof you forgot you had. You just ask for "my posts about X" and they're there.
See what it becomes →© Kairi Command · This is your data. Keep the exported file somewhere safe.