Is there specific documentation (not the video) which explains how to properly export data from 5.6 for 5.7?

I have the tool installed but need some help finding my way around the interface of Concrete5 to properly export the data. And I work best if there are some step by step instructions rather than 16 minutes of video, much of which does not directly help with this processing. I'm not a regular Concrete5 user, just trying to help with the upgrade, so I would just like the direct knowledge needed for that.

Anyone have a document or blog post which explains that?

Thanks,
Tom