Step 1) Assume you messed up, and redownload the IDE
Step 2) Start the IDE. If it doesn't work:
Step 3) Get debug data, and post it here. (screenshots, failure messages, etc)
Step 4) Go ask on the Arduino forums, they know how the IDE works better than SoR
I think the majority of the people here who use AVRs either don't use the Arduino system at all, or eschew the IDE, since it isn't nearly as good as a number of others (it is, however, much simpler.).