You'll need to learn a little bit.
I created a cron job (tasks, left panel)
Which executes the following command.
/mnt/ARRAY/data/backup/couchpotato/./wanted.py --type backup --cfg /mnt/ARRAY/data/backup/couchpotato/couch.cfg --file /mnt/ARRAY/data/backup/couchpotato/backup.txt
On my /data/backup/couchpotato folder I have put the contents of this zip file.
https://codeload.github.com/clinton-hall/CP-BackupTool/zip/master
That job will run the python script which will make a backup of your movie list.
You WON'T save your settings sadly - but for me, the movies is the most important, there's nearly 100
If you don't know how to use putty / terminal sessions yet, you should get at least a little accustomed to it. I'm .. just a little past amateur I guess.
I'm sure someone else here could help more competently though.