Each column in your excel file must have a column heading in the 1st row. This can be anything you want and just used to help identify columns to match with database fields. Mobile numbers should be in international format (eg 1xxxxxxxxxx for US and 447xxxxxxxxx for UK).
Sometimes excel does strange things with dates (eg dates of birth), so take care to format them correctly, eg DD/MM/YYYY or MM/DD/YYYY for US.
When you are ready, save your excel file as .xls or .xlsx on your hard drive. Next, click Choose file then find the file and click Upload. After is has uploaded you will see this screen:

After the file has been uploaded, you can match the fields to import. If you have saved your data on a different worksheet than the 1st one, you can switch to it by selecting from the drop down.

Just match up the columns with the fields you want to import. Any you do not want to import, simply leave out. When you are done, click GO.

After the upload is complete you’ll see a summary page of the download, telling you how many new people got added. If a person was already unsubscribed, then they will remain unsubscribed after an import (you will have to manually opt them back in again by going to their contacts page).
If there are any errors, you can download them in a CSV file by clicking the highlighted link. These are all the people that did not get imported, so you can go back through them, fix the errors and try again!

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