how to update my mocOS to Monterey

What model year is your MacBook Pro?

The model year of a MacBook Pro is available at Apple menu > About This Mac.

An early 2015 through 2016 MacBook Pro can be upgraded to the latest version of Monterey macOS 12. See: How to download and install macOS - Apple Support

That's a 2011 model and can't be upgraded past High Sierra.

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teezy177 wrote:

Can I update it to my macOS High Sierra to 10.14

No. High Sierra 10.13.6 is the highest possible upgrade.

See the following from Identify your MacBook Pro model - Apple Support

MacBook Pro (13-inch, Late 2011)

Model Identifier: MacBookPro8,1

Part Numbers: MD314xx/A, MD313xx/A

Newest compatible operating system: macOS High Sierra