How do you do this, I spent days on making this map but I don't know how to change it into a mod.

Unfortunately, there is no easy way. Basically, there are two solutions:

A: you copy and paste everything from the map to the mod switching back and forth from map to mod.

B: you save the map as a componentsList, which means you save the map uncompressed as a folder instead of a single file. You do the same with a mod file. Then you can copy and paste the game data files into the mod. In addition to that, you might need to add entries into the componentsList file via a text editor respectively.

You'd think someone would have come up with an automation method for B by now...