- Open the Google Maps app and tap your profile picture (top-right).
- Tap Your Timeline (or Your data in Maps).
- Tap the ⋮ menu (or gear icon) → Export Timeline data.
- Choose Timeline.json, pick a date range, then tap export/save.
- iPhone: the file saves to the Files app (or shares via email/Drive) — keep it locally, then upload here.
- Android: it downloads to your Downloads folder.
- Come back here and tap Choose Timeline.json to load that file.
Prefer the browser? Open timeline.google.com on your phone → tap the gear → Export Timeline data.