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The software says I am running a project created in a later version than installed, and the project will not run properly until I upgrade.
The "check for Updates" says the software is up to date.
How do I get the Update/Upgrade when the product thinks it's up to date but the product gives messages the the project requires the latest version?
Are you using more than one machine?
You haven't said which version you are on. 2020.0, 2020.1 or 2020.2 which is the latest.
When I use the Check for Updates from the Help menu nothing happens.
No, I am not using more than one machine.
There was a bug in the first release that stopped you upgrading from the menu. Download from here. https://www.adobe.com/support/robohelp/downloads.html
That will give you Update 1. Then use Check for Updates again to apply Update 2.
The software says I am running a project created in a later version than installed, and the project will not run properly until I upgrade. That still makes no sense but see if the above fixes it.