What can I do to upgrade my mid 2010 MacBook Pro

Try a major "spring" cleaning:

Install or Reinstall OS X from Scratch

Be sure you backup your files to an external drive or second internal drive because the following procedure will remove everything from the hard drive.

Boot to the Recovery HD:

Restart the computer and after the chime press and hold down the COMMAND and R keys until the menu screen appears.

Erase the hard drive:

1. Select Disk Utility from the main menu and click on the Continue button.

2. After DU loads select your startup volume (usually Macintosh HD) from the

left side list. Click on the Erase tab in the DU main window.

3. Set the format type to Mac OS Extended (Journaled.) Optionally, click on

the Security button and set the Zero Data option to one-pass. Click on

the Erase button and wait until the process has completed.

4. Quit DU and return to the main menu.

Reinstall OS X: Select Reinstall OS X and click on the Install button.

Note: You will need an active Internet connection. I suggest using Ethernet if possible

because it is three times faster than wireless.

This should install the version of OS X that you had installed. Now, restore your third-party applications from their original installers or sources. Restore your data from your backup.

Oh, add more RAM. If it's a 13" model:

Otherwise, the maximum is 8 GBs.