You'll need a subscription ($20 tier should be fine) and then need to add "connectors" to your services (Gmail, 365, etc) so that it can access them. Then you just use the Claude Cowork (Or ChatGPT equivalent) tabs and chat with it.
Do you know if free tier gets ChatGPT desktop app access to Codex and Work? And if that Work access is local-only or includes Work Cloud?