Improve import handling — convert imports to session history

Imports now create session files with original dates instead of just
reading once and extracting to profile. This provides natural relevance
decay as new sessions accumulate. Also adds post-setup import command.

Co-Authored-By: Claude Opus 4.5 <noreply@anthropic.com>

docs/GETTING-STARTED.md

@@ -67,13 +67,44 @@ Claude will guide you through setup by asking a few questions:
 
 ### Importing Existing Notes
 
-If you've been using ChatGPT for therapy-like conversations, you can import that history:
+If you've been using ChatGPT or other tools for therapy-like conversations, you can import that history.
 
-1. In ChatGPT: Go to Settings → Data Controls → Export
-2. You'll get a ZIP file
-3. During setup, tell Claude you want to import and provide the file path
+#### Supported Formats
 
-Your AI therapist will read these notes to understand your background.
+- **ChatGPT exports** — ZIP file from Settings → Data Controls → Export
+- **Markdown files** — Any `.md` files (journal entries, notes, previous AI conversations)
+- **Text files** — Plain `.txt` files
+- **PDF files** — Will be read and processed
+
+#### During Setup
+
+1. When asked about importing, say yes
+2. Provide the file path(s) to your export files
+3. Your therapist processes the files during your first session
+
+#### What Happens to Imported Files
+
+Your therapist does two things with imported content:
+
+1. **Builds your profile** — Key patterns, background, recurring themes, and important context get extracted into `profile.md`. This is read every session.
+
+2. **Creates session history** — Conversations are converted to session files (`sessions/YYYY-MM-DD.md`) with their original dates. These become part of your session history.
+
+#### How It Works Over Time
+
+- Your profile (patterns, background) is always referenced
+- Recent sessions are read at startup for continuity
+- Older imported sessions naturally fade as new sessions accumulate
+- Nothing is deleted—older context can still be referenced when relevant
+
+This mirrors how memory works: core patterns stay present, recent details are fresh, older specifics are available but not top-of-mind.
+
+#### Adding Context Later
+
+After setup, you can still add to your history:
+- Add notes directly to `profile.md` for persistent context
+- Drop new files in `sessions/` with appropriate dates
+- Tell your therapist "I want to add some background" and share it in conversation
 
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