Back up
Everything that is yours sits in one folder, and Settings makes a zip of it with one click.
The one click
Open Settings, scroll to Your files. It lists every file in your data folder with a plain name and its size, and a button, Back up, downloads one zip of that folder: your watchlists, the hand-kept book, the US book, the funds you follow, the members you track, the alert rules, the price levels, the value-chain map, the commodity map and your investing profile.
The zip never contains your settings file with the keys in it, the daily broker login, or the downloaded caches. Those are either secret or rebuilt.
Putting it back
Unzip it into the data folder of any copy of the desk, replacing what is there, and restart the desk. Keys are re-entered on the Settings screen of the new copy; that is the one thing the zip does not carry, on purpose.
By hand
The data folder is plain text files you can copy anywhere. The settings file, .env, is the other thing worth keeping if you would rather not type the keys again; keep it somewhere private.