Need to add printed upload and download instructions

Can someone add printed step-by-step instructions on how to download and upload. The tutorial videos don't always open properly. And there is no back up. Plus I've looked at the upload video twice and still have not been able to upload my file. And I can't figure out why. While searching online, I came across some step by step instructions from a University. It help me identify my problem and hopefully I can get my file uploaded..