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A free guide by Mariah Brunner ↗ INSTAGRAM ↗ TIKTOK

My Monthly Reset
With AI

Your chat history is the most honest record of what you actually spent the month thinking about. Here’s how I turn it into one or two changes every month.

I take self-improvement seriously, and January 1st isn’t the only time to decide what needs to change. Your AI chat history shows where your head actually went this month.

Once a month I hand that history back to the AI and ask it to cross-reference, not summarize. A summary tells you what you talked about. An audit shows you where what you say and what you do don’t match, with the specific conversations behind every finding so you can check it yourself. It takes about 20 minutes.

Step 1: Export Your History

ChatGPT. Open Settings, then Data controls, then Export data, and confirm. The download link arrives by email and expires 24 hours after it lands. It’s often quick, but OpenAI says it can take up to 7 days. Inside the zip, chat.html is readable in a browser and conversations.json is the full record. Free, Plus and Pro accounts can export. Business and Enterprise workspaces can’t self-export. (OpenAI help)

Claude. On the web or the desktop app (not the phone app), open Settings, then Privacy, then Export data. The link arrives by email, also good for 24 hours, and you need to be signed in to download it. On Team and Enterprise, you only see the button if an owner turned on "Allow members to export their own data." (Claude help)

Other tools. Ask the tool itself: "How do I export my full conversation history?" Use whichever tool you talk to most. If you use both, run separate audits, since they tend to hold different sides of your life.

Step 2: Run The Audit

Unzip the export, find conversations.json, and upload it into a fresh regular chat, not a Project. Claude caps uploads at 30MB per file and ChatGPT at 512MB, so a big history may only fit in ChatGPT. In Claude, check that Code execution and file creation (called Create and edit files in the newer layout) is on under Settings, then Capabilities (it’s on by default), so it can filter a big file down to the last 30 days. Then paste this:

The Monthly Reset Audit
THE MONTHLY RESET AUDIT From Learn AI With Mariah I've attached my exported chat history from [ChatGPT / Claude]. You've now read more of my thinking than anyone in my life. Don't summarize it. Cross-reference it. I want the patterns I can't see from inside my own head, so I can pick one or two things to change over the next 30 days. BEFORE YOU START - If the file is large or in JSON, use your code / data analysis tool to parse it. If the export is split into several numbered conversation files, read all of them. Work from the last [30] days by timestamp. Use older chats only to confirm a long-running pattern, and label those "older pattern." - Tell me how many conversations you read, the date range, and anything you couldn't open. Never guess about chats you didn't read. - Skip one-off lookups (a recipe, a word definition) unless they repeat. WHAT TO FIND 1. Say vs. do. The gap between what I say I care about and where my attention actually went. Estimate my attention split across work, money, health, relationships, home, learning and creative, then compare it to the goals I've stated in these chats. 2. The same question in a new outfit. Questions I keep asking in different words. That usually means I'm still hunting for a different answer, or I already have one and haven't acted on it. 3. Decisions I keep circling. Anything I've raised 2+ times without deciding. Name what seems to be blocking it. 4. Work I won't hand off. Tasks I keep doing myself, by hand or with you, that could be delegated or turned into a system. For each, say what to build (a saved prompt, a Skill or custom GPT, a template, a scheduled task) and what holding onto it might be protecting. 5. Open loops. Things I said I'd do, send or start and never came back to. 6. Wins. What I've clearly gotten better at. Keep it short and earned. EVIDENCE RULES - Cite patterns, not moments. Every finding needs at least 2 conversations behind it: the chat title, the date and a short quote (under 25 words). - Rate each finding High, Medium or Low confidence. Label hunches as hunches. - Keep what you saw separate from what you think it means. - Redact passwords, account numbers and other people's private details in your quotes. THE THREE I'LL FIGHT YOU ON End the findings with the three conclusions you have the strongest evidence for that I'll want to push back on hardest. Make the case for each. MY TWO FOR THE MONTH Recommend only two things to work on, ideally one personal and one work. For each, give me the reason, the smallest weekly action that moves it and how we'll measure it next month. Then ask which two I'm committing to, and wait for my answer. FORMAT Write it to me in second person, as a clean document I can paste into Google Docs, titled "My Monthly Reset: [today's date]". Close with a short Baseline section listing my two focus areas and how we'll measure each, my top 5 findings in one line each, and my attention split. Direct and kind, like a smart friend who wants me to win. Skip flattery and therapy-speak, and keep sentences short. IF I ATTACHED LAST MONTH'S REPORT Compare against it before anything else. For each focus area, tell me if it got better, stayed the same or slipped, with evidence. Flag any finding that shows up again, because a repeat is the real pattern.

It tells you how many conversations it read before it analyzes anything. If that number looks low, ask it to keep going first.

Step 3: Keep Going

The report is the start of the conversation. Stay in the same chat and ask these one at a time:

Follow-Ups
Ask these one at a time, in the same chat as your audit. Each one keeps the same rules: cite at least 2 chats (title and date) behind every answer, and say so if the evidence is thin. 1. Based on everything you read, what are my 3 biggest weaknesses right now? For each one, give me one specific way to work on it this month, small enough to do weekly. 2. What do I ask you for over and over that we should turn into a reusable workflow? Pick the one that would save me the most time, tell me roughly how often I asked, and build it with me now as a saved prompt or Skill. 3. Given what you know about my work, what am I still not using AI for that I should be? Give me 3 ideas, ranked by time saved, with the first step for each.

When it flags a task you keep doing by hand, let it build the fix right there. A saved prompt or a Skill takes five minutes and pays you back every week after.

Step 4: Pick Two, Then Compare

The audit hands you a long list. Don’t try to fix all of it. I pick two things for the month, usually one personal and one work, and give each a tiny weekly action.

Save every report in one Google Drive folder. Next month, upload your new export along with last month’s report, and the prompt compares the two before anything else. Findings that show up two months in a row are the ones that matter.

Every three months, open a fresh chat, upload all your reports together and paste this:

The Quarterly Look Back
I've attached my last [3] Monthly Reset reports, oldest first. Read them in order as one story and tell me how I'm actually progressing. - For each focus area I picked, did it improve, stall or slip? Show the evidence from the reports. - Which findings keep coming back no matter what I commit to? - What new habit is quietly forming that I haven't called out yet, good or bad? - End with the one change that would make my next three reports look different. Be direct and skip the flattery.
  1. Run it now. New chat, upload your export, paste the audit prompt, and swap [ChatGPT / Claude] for the tool it came from.
  2. Make it monthly. Save the audit prompt as a Claude Skill or in a ChatGPT Project, make a Drive folder for your reports, and set a reminder for the 1st.

Your export is everything you’ve ever typed

Health questions, money, other people’s names, anything you pasted from work. Check that model training is off first (ChatGPT: Data controls. Claude: Privacy). Never upload it to a random "chat analyzer" website, keep work-account history out of your personal account, and delete the zip when you’re done.

No time to export? ChatGPT’s "Reference chat history" setting (Settings, then Personalization, then Memory) and Claude’s "Search and reference chats" on paid plans can do a lighter version. They search for relevant chats instead of reading every one, so the full export is still more thorough. For a quick cleanup of what Claude remembers about you, try Make Claude Audit Itself About You, and for a weekly version, 2 Prompts That Make Me 10x More Productive.