What in your opinion is the best free spyware program to download, one that doesn't mess up your files.
Thanks

Most anti-spyware programs are kind to your Files.
And a lot do work in the Background quietly and keep the nasties out of your computer

Its a real fool who exposes an unprotected computer to the Internet!

Right some questions before we recommend something to close your defences

1) Are you on Broadband or Dial-up?
2) What version of Internet Explorer are you using Version 6 or the New Version 7 ?
3)What Operating system have you Windows XP or something else such as Windows 98?

And have you any of the Following programs Installed?

AVG antivirus
Ad-Aware
Avast! antivirus
Windows Defender
Microsoft Antispyware program
Spywareblaster

A firewall? if so what type?
Anything such as Norton or McAfee

Bottom line.You may only have to do updates which is an every other day job beside your normal housekeeping like clearing your mailbox or deleting reporting spam (Often a way in for spyware and virus's)
Many people fall behind on this task(or ignore it) and Problems do happen in the long term

I have win xp, internet explorer 6.0, cable connecton,norton, i have a firewall

Add these for starters..all are freeware
Ad-Aware www.lavasoft.com
Spywareblaster www.javacoolsoftware.com
Windows Defender
www.microsoft.com/athome/security/spyware/software/default.mspx
Note Is worth upgrading to IE 7.0 link on this page too Has better security controls (also free download) www.microsoft.com/windows/ie/default.mspx Page also links to the MS Defender link

When you say firewall is this the Windows Firewall?
My advice ditch it, it is only a basic " Make do". Best of the reliable firewalls is Sunbelt-Kerio www.sunbelt-software.com/Kerio.cfm @$19.95 with a 30 day trial Ps they also did the Original program for Windows defender(they have a Pay version called "Counterspy")

Next step uninstall Norton and Save money on paying for updates

Then visit www.Grisoft.com or www.avast.com to Download the Free antivirus programs .These are both very strong

Latest upgrades and download links for all these programs can be found on www.filehippo.com

my firewall is with norton but it's free with my internet provider (rogers) and i get all the updates free

Ok I assumed you had the whole Norton package
Install the other programs In the long run they'll keep the nasties away ...Its wrong to think that a firewall and 1 antivirus program are going to be 100% effective more likely 25% is nearer the true figure
Ps Do also run the Microsoft Updates every 2nd Tuesday of the Month This keeps the MS Defender program updated