Link a GitHub account from your Profile, and every context on this install can back up to a repository of your choosing with one click: your workspaces and their threads, memories, Agents, Macros, Domains, Repositories and settings. Each context gets its own folder in the repo.
Conversations are saved as readable files, one per thread, and only what changed is sent each time. A routine backup is a handful of threads, not your whole history again.
What isn't included: the files inside your workspace folders, and your git worktrees. Your code already lives in its own repositories, and a Full backup that covers workspace files is on the way.
Turning on periodic backup keeps that copy current on its own, running quietly in the background rather than something you have to remember to trigger yourself. The very first backup exports every thread, so it can take a minute.
Restoring is the reverse direction: pulling that backup back down and replacing the threads, workspaces, memories and settings of every context it holds, which is exactly how you'd move onto a fresh install or recover from a wiped one. Files inside workspace folders are left as they are. Because it replaces what's already there, restoring always names the contexts it's about to replace and asks you to confirm first. It never runs on its own.