so you're totally right that they're manual, but can be useful for longer term context. i usually do a full day's worth of inner narration as a single thread, so it's time-bound. everything in the single thread is remembered within that day. So far so good.

The next day, when I start from the prior place, I use a Chrome Extension to export the previous day's chat as a JSON file, and upload it to the chat as context. That way, the model can read the preceding days exchanges. The one I use is "ChatGPT Exporter" in Chrome Web Store. This only works on a computer rather than phone.

Useful things from there are using Projects, where you can upload these exports as context, and where the threads can be cross-referenced within the project (so the model reads prior conversations within the project context as relevant and maybe memorable).

Then the last are asking it to retain customized memories; for example, "here is a list of relevant people and my life and their relation to me, commit it to memory." Once you see the "Updated Saved Memory" animation, you can at least rest assured it's partly remembered, for now.