Download from their page https://getpocket.com/export
Open the file and paste its contents in the textarea. It won't upload the content, it will put it in the local storage of your browser
Make a csv file with this formatting and paste its contents in the textarea. You can copy paste this sample to test it.
title,url,time_added,tags,status
A Parliament of Owls and a Murder of Crows: How Groups of Birds Got Their N,https://www.themarginalian.org/2024/01/04/brian-wildsmith-birds-company-terms/,1706544592,,unread
100 Best Books of the 21st Century - The New York Times,https://www.nytimes.com/interactive/2024/books/best-books-21st-century.html,1732713693,test,unreadSeven Goldfish,https://7goldfish.com/articles/2024_Hugo_Nominees.php,1750558532,books,unread
Some Title,https://example.com,1720984873,tag1,unread
"Title, with comma",https://example.com,1720984000,"tag1,tag2",read