Change lower case letters to upper case

How does one change all upper case to first name capitol and then lower case

Change
JOHN Morris
to
John Morris

Use the upperword( function.

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where do I find that? Is it a formula?

It’s a function, so it can be all or part of a formula. If you are doing this to a field named “Name” then you could use

FormulaFill upperword(Name)

You would probably be doing this in the Name field itself, but if you wanted to leave the Name field untouched, and place the changed version in another field , you would do it in the field you wanted to receive the result.

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And more generally, there is a freeware app available in the App Store called WordService that adds a service that will do that in just about any app, as well as a variety of other tricks. like changing curly quotes to straight quotes. But you should use upperword( to do it programmatically.
I have a custom Panorama X function which converts all caps addresses, as returned by the Post Office, to upper and lower case in a nice, human manner. It is nice if you are writing a formal business letter.

A similar useful function is titlecase(, which I had not run across until recently. The Help article says

The titlecase( function capitalizes first character of each word, but not articles, prepositions, and conjunctions under 5 characters (unless they are the first or last word in the text).

Appreciate all of the feedback I got on my question. In further looking, I see that in the morph filed they have ways of doing upper case, lower case and capital case.