this still didn't tell me where to go to start the upgrade

all now is tha as i tried to use my aple tv, the tv screen came up saying I needed updates. in tryin to figure out how to do this at the apple site, it told me to "go to settings,,,but I am not able o do this fromthat screen, so I am left wthout a cure. i'm also not sure of how I should connect the aple tv box to whatever to make this upgrade happen at this point I hve th box plugged in and via hdmi cable it is connected to my laptop