# Getting Started

This guide walks you through setting up your AI therapist from scratch. No technical experience needed.

---

## Step 1: Get Claude Code

Claude Code is what lets your AI therapist read your profile, remember past sessions, and save notes. You need it before you can set up your therapist.

### Option A: Claude Pro ($20/month, simplest)

1. Go to [claude.ai](https://claude.ai) and sign up for Claude Pro
2. Download Claude Code from [claude.ai/code](https://claude.ai/code)
3. Run the installer
4. Open **Terminal** (Mac) or **PowerShell** (Windows)
5. Type `claude` and press Enter
6. Sign in with your Claude account when prompted

Done! Move to Step 2.

### Option B: Pay-per-use (no subscription)

1. Go to [console.anthropic.com](https://console.anthropic.com)
2. Create an account and add a payment method
3. Click **API Keys** → **Create new key**
4. Copy the key (it starts with `sk-ant-`)
5. Download Claude Code from [claude.ai/code](https://claude.ai/code)
6. Run the installer
7. Open **Terminal** (Mac) or **PowerShell** (Windows)
8. Type `claude` and paste your API key when prompted

Typical cost: $5-20/month depending on how often you chat.

---

## Step 2: Download Inner Dialogue

Open Terminal (Mac) or PowerShell (Windows) and run these commands:

```
git clone https://github.com/ataglianetti/inner-dialogue.git
cd inner-dialogue
```

**Don't have git?** Go to the [GitHub page](https://github.com/ataglianetti/inner-dialogue), click the green "Code" button, choose "Download ZIP", and extract it somewhere you'll remember.

---

## Step 3: Run Setup

From the inner-dialogue folder, type:

```
claude
```

Your therapist is waiting. Say hello when you're ready.

Claude will guide you through setup by asking a few questions:

1. **Therapist name** — What to call your AI therapist (e.g., Sage, Willow, Quinn)
2. **Communication style** — Choose from 8 styles (Warm, Direct, Coach, and more)
3. **Therapeutic approaches** — Choose from 12 evidence-based approaches (CBT, ACT, DBT Skills, IFS, and more)
4. **Storage location** — Where to save your session files
5. **Import history** (optional) — Bring in notes from ChatGPT or other tools

### Importing Existing Notes

If you've been using ChatGPT or other tools for therapy-like conversations, you can import that history.

#### Supported Formats

- **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

---

## Step 4: Start a Session

At the end of setup, Claude will ask if you want to start your first session. Say yes!

### Future Sessions

**Easiest way:** Double-click the launcher script in your therapy folder:
- Mac/Linux: `start-session.command`
- Windows: `start-session.bat`

Tip: Drag this to your Dock (Mac) or taskbar (Windows) for one-click access.

**Or use Terminal:**
```
cd ~/Sage && claude
```
(Replace `Sage` with your therapist's name/folder)

### During a Session

Just talk naturally. Say hello, share what's on your mind. Your AI therapist will:
- Welcome you or pick up where you left off
- Remember everything from previous sessions
- Save notes when you're done

To end a session, say goodbye or just close the window.

---

## Viewing Your Notes

Your sessions are saved as regular text files. You can open them with any text editor (TextEdit, Notepad, etc.).

For a nicer reading experience, try [Obsidian](https://obsidian.md) (free):
1. Download Obsidian
2. Open your therapy folder as a "vault"
3. Browse sessions, search across notes, see connections between topics

---

## Troubleshooting

**"command not found: claude"**
Make sure you installed Claude Code and restarted your terminal.

**Claude doesn't seem like a therapist**
Make sure you're in your therapy folder before running `claude`. Check that `CLAUDE.md` exists in that folder.

**Setup didn't start automatically**
Make sure you're in the `inner-dialogue` folder (not your therapy folder) when first running `claude`.

---

## Updating Your Therapist

Inner Dialogue periodically receives updates—improved safety protocols, refined therapeutic techniques, bug fixes. Here's how to get them:

### Check for Updates

During any session, just say: **"update my therapist"** or **"check for updates"**

Your therapist will:
- Fetch the latest versions from GitHub
- Compare your installed versions with the latest
- Show what's changed
- Apply updates you approve

No need to keep the Inner Dialogue repo after setup—your therapist folder is self-contained and updates directly from GitHub.

### What Gets Updated

| Component | Updated? | Notes |
|-----------|----------|-------|
| Safety protocols | Yes (recommended) | Crisis resources, safety guidelines |
| Modalities | Yes | Therapeutic technique refinements |
| Session structures | Yes | Session flow improvements |
| Your profile.md | Never | Your personal data is untouched |
| Your sessions/ | Never | Your session history is untouched |
| Your CLAUDE.md | Never | Your therapist's persona stays the same |

### Safety Protocol Updates

**Always accept safety protocol updates.** These contain crisis resources and guidelines that should never be stale. Claude will specifically recommend these updates.

---

## Migrating from an Older Version

If you set up your therapist before version 1.0.0 (the split-file architecture), you can migrate to the new format:

1. Open the inner-dialogue repo in Claude Code
2. Say: **"migrate my existing therapist"**
3. Claude will:
   - Read your existing CLAUDE.md to understand your setup
   - Create the new `.therapy/` folder structure
   - Preserve all your sessions and profile data

Benefits of migrating:
- Smaller CLAUDE.md = faster session startup
- Independent component updates
- Better organized files

---

## Customizing After Setup

You can change your therapist's configuration anytime—just ask during a session. Your therapist knows where to find the source files.

### Switch Communication Style

Say: **"switch persona"**

Choose from 8 styles including Warm 4o-Style, Direct & Challenging, Warm & Supportive, Coach, Grounded & Real, Contemplative & Spacious, Philosophical & Existential, and Creative & Playful.

This changes how your therapist communicates without affecting their memory of you.

### Add or Remove Therapeutic Approaches

Say: **"add modality"** or **"remove modality"**

Choose from 12 evidence-based approaches: CBT, ACT, CFT, DBT Skills, IFS, Lifespan Integration, Motivational Interviewing, Narrative Therapy, Polyvagal-Informed Work, Psychodynamic, SFBT, and Somatic Experiencing.

### Change Session Structure

Say: **"change session structure"**

Switch between Structured, Moderate, or Freeform session styles.

### Self-Contained After Setup

After setup completes, your therapist folder is fully self-contained. You can safely delete the inner-dialogue repo if you want—all customization options are stored in your therapist's `.therapy/library/` folder, and updates are fetched directly from GitHub.

---

## More Questions?

See the [FAQ in the README](../README.md#faq) for common questions about cost, privacy, and customization.