Get your chat

iPhone: open the chat, tap the name at the top, scroll down and tap Export Chat, choose Without Media, then save it to Files or share it to yourself (email, Drive...). You get a .zip.

Android: open the chat, tap the three dots at the top right, then More, then Export chat, choose Without media and send it to yourself. You get a .txt or .zip.

WhatsApp only exports your most recent messages, which is fine. On Android you can also share the file straight to the Tina's Take app once it's installed.

Use Telegram Desktop (the computer app, not the phone app).

1. Open the chat and click the three dots at the top right. 2. Choose Export chat history. 3. Untick all the media boxes. 4. Set the format to Machine-readable JSON. 5. Click Export, then upload the result.json file it creates.

1. In Instagram open the menu, then Accounts Center, then Your information and permissions, then Download your information. 2. Choose your Instagram account and select Messages only. 3. Pick the format JSON (not HTML) and the date range All time, then request the download. 4. Instagram emails you when it's ready, which can take anywhere from minutes to a couple of days. Download the ZIP and upload it here.

If the ZIP is too big, open it, go to messages, then inbox, then the chat's folder, and upload that folder's message_1.json instead. Menus move around, so search "download your information" if you can't find it.

1. On Facebook go to Settings, then Accounts Center, then Your information and permissions, then Download your information. 2. Choose your Facebook account and select Messages only. 3. Pick the format JSON and the date range All time, then request the download. 4. Download the ZIP when Facebook emails you, and upload it here.

If it's too big, upload just one chat's message_1.json from inside the ZIP (messages, then inbox, then that chat's folder).