I'm not aware of any technology that is capable of doing anything close to "uploading". Or any technology that is on the way there.
If we consider our consciousness to be a narrative that is based on our life experiences, then a more realistic method would be to voice-record your unfiltered emotional sincere thoughts for 30 minutes a day for a 1-5 years.
That should be enough to simulate your consciousness:
- it contains the signal of what bothers you
- it contains the signal of what psychological problems you have
- it contains the signal of your emotional state whether it's caused by hormones or objective events
- it contains the signal of what you know about the world
