Control F.lux With Alfred

What It Is

F.lux is an Alfred workflow for controlling aspects of F.lux, an app that makes the color of your computer’s display adapt to the time of day – warm at night and like sunlight during the day.

Activating Color Effects and Disabling Flux

Activate the Workflow

The keyword trigger flux will bring up the list of available workflow options.

Activate Darkroom

The darkroom color effect makes your screen a crazy red with white and gray everything else. Try it out to experience it for yourself by selecting “Activate F.lux darkroom”.


Activate Movie Mode

Movie mode disables F.lux for 2.5 hours. Do this by selecting “Activate F.lux movie mode”.


Disable F.lux For One Hour

You can disable F.lux for one hour by selecting “Disable F.lux for one hour”.


Disable F.lux Until Sunrise

Quickly disable F.lux until sunrise by selecting “Disable F.lux until sunrise”.


Why Do You Want This?

In 2012, the American Medical Association’s Council on Science and Public Health made this recommendation:

“Recognizes that exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders, especially in children and adolescents. This effect can be minimized by using dim red lighting in the nighttime bedroom environment.”

Ever since installing F.lux on my computer, no matter how late into the night I work, once I leave my computer I have no trouble falling asleep.

Learn more about how to get healthy sleep from the Harvard Medical School Sleep and Health Education Program.

Download Link and Install Notes

Download the compiled workflow from Packal.

Visit the repository for the full source code at

Important Mac Preference Update

Because F.lux runs as a process, in order to use this workflow, you’ll need to allow Alfred to “control your computer” by going to: System Preferences -> Security & Privacy -> Accessibility, and selecting Alfred 2. Once you do that you’ll be good to go!

Let Me Know How It Works For You

If you install and use it, please leave a comment below telling me about it. Thanks!


Use Python 3 To Send Email With Attachments Using Gmail

Python 3 Email With Attachments Using Gmail

Part of my job as a data analyst is to create reports and send them to various people. I had already used Python 2.7 to automate the creation and sending of the reports using Gmail, however all the examples I found for Python 3 were either more complicated or simple than what I needed. Below is the code that will allow you to easily create an email with attachments and send it using Gmail, all with Python 3. [Read more…]


What You Must Do And Stop Doing To Be Healthy [Infographic]

We’ve all seen the men and women in fashion magazines, who seem to make looking good easy. We’ve also seen how media companies manipulate photographs and cover models use steroids, giving we, the unknowing folk, a very incorrect perception of what it takes to “be healthy.”

One of the companies I respect and follow for their no-BS approach to health is Precision Nutrition. Recently the created in infographic showing just what you have to do, and stop doing, in order to get to different levels of body fat. For instance, the leaner you want to get the more you have to strategize on everything you eat. That can lead to trouble when you go out with friends. If you get to go out that is, due to the amount of time you spend in the gym.

Check out the infographic below for the tradeoffs… [Read more…]


Expect Wonderful

Expect wonderful

Just for today try this..

When you’re on the way out the door for the day think, “something wonderful is going to happen today.”

When you’re on the way to work think, “something wonderful is going to happen today at work.”

When you’re on the way home after a long day at work think, “something wonderful is going to happen at home.”

If you expect something wonderful to happen, it will.

Make it awesome my friends.


DWDC Hits 1000 Members


Data Wranglers DC Hits 1000 Members!

When I started Data Wranglers DC less than a year ago, I did it so that hardcore data geeks had a place to help each other with their craft. It is said that 80-90% of all data projects are data wrangling. From experience I can say it’s almost more!

A huge thanks to the data community here in DC for making this meetup a success!


Podcasts Of The Week For 10-17-2014

Podcast Recommendations

Two of the best podcasts I’ve heard this week and highly recommend for you are:

MFL Podcast 29: Navy SEAL Mark Divine On Cultivating Mental Toughness And The Will To Win

Mark Divine is not only a 20-year veteran of the Navy Seals, he owns multiple businesses including SEALFIT and The man knows how to develop mental toughness and bring out the 20x mindset in people.

In this podcast, Mike talks with Mark Divine about how he developed an “unbeatable mind” that kept him alive on the battlefield and has helped him succeed as an entrepreneur.

Listen to the podcast here.

Aside: my goal for 2016 is to attend the entire battery of SEALFIT programs starting with SEALFIT Fundamentals Academy.

We Do Science! Episode 17 – ‘Carbohydrates’ with James Morton PhD

The questions around carbohydrates are the most controversial in the fitness industry. As with everything, it’s all about context. In this podcast, Laurent Bannock discuss Carbohydrates with James Morton PhD (Liverpool John Moores University, UK).

  • Why we need carbohydrates
  • How carbohydrates influence performance
  • Carbohydrates as fuel
  • Carbohydrates and signaling
  • Low carbohydrate performance
  • ‘Train Low, Train High, Sleep Low’ etc
  • Carbohydrates and body composition
  • Periodization & timing of carbohydrates
  • Keto adaptation
  • Carbohydrate Mouth Rinsing

Listen to the podcast here.



In Retrospect

In Retrospect

In retrospect there’s much you could have done differently. Things would be so much different today if you had only known what you now know. Life would be easier; you’d weigh less; you’d have more money. The list goes on… [Read more…]


What Is Your 20x?

What Is Your 20x?

According to Commander Mark Divine, a 20-year Navy Seal veteran and founder of SEALFIT, we are all capable of at least 20x more than we believe we’re capable of. That can be physical, mental, emotional, or any part of our lives. [Read more…]


Don’t Be Fooled On Your Journey To Health


When you first set out on your health journey you’re going to be doing a lot of research, if you haven’t already. More than likely you’ll encounter a ton of health advice on body building forums and blogs. Before you set expectations on yourself based on what you read or see, make sure you can’t be fooled like so many others.

[Read more…]


Starting on a Journey to Health

Robert Dempsey Before and After 9.12.14

During the 2013 Christmas holiday I found myself stuffing my face even though I wasn’t hungry. While munching on my nth sugar cookie I knew that something had to change. I made a decision then and there to drop the “I’m proud to never go to a gym” attitude and completely change my health for the better. Here’s how I got started. [Read more…]