Start by opening the Anaconda Navigator tool and create an Environment.
Now, with the environment selected, search for the TensorFlow package e click install.
Next install the Anaconda code editor, Spyder.
When all is finished, update the TensorFlow version with this command:
conda install -c conda-forge tensorflow
Don't forget that you must start Spyder through the terminal window of this environment, other wise it won't be running in the new environment and, for that, you must start the terminal window and type spyder.