Go to Settings > System > Software Updates and select Update Software. If there's an update, select Download and Install. Wait for your Apple TV to download the update. Keep your Apple TV connected and plugged in to power until the update is complete. After the update downloads, your Apple TV will restart, prepare the update, then install it.
For the Apple TV (3rd generation), your options are: buy a replacement Apple Remote (aluminum); temporarily borrow an Apple Remote (aluminum) to help set up the software remote; restore the Apple TV and connect a wireless keyboard to help set up the software remote; restore the Apple TV and connect the CiderTV Mac app to help set up the
For the Apple TV (2nd or 3rd generation), your options are: buy a replacement Apple Remote (aluminum); temporarily borrow an Apple Remote (aluminum) to help set up the app; restore the Apple TV and connect a wireless keyboard to help set up the app; restore the Apple TV and connect the CiderTV Mac app to help set up the app.Reset All Settings: this option will reset your settings, including your accounts and configurations. Restore: this option will return your Apple TV to its factory settings and install software updates. This option requires an internet connection. Keep your Apple TV plugged into a power source until the reset process has finished.