My eyeballs get very angry at me when I need to swap between nice dark Flame and some evil bright white screen in Mac OS (eg. shot list in google spreadsheet). There may be other ways, but my answer is Keyboard Maestro. https://www.keyboardmaestro.com. It can be set up to detect when you switch in and out of Flame and can adjust the screen brightness automatically.
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you can also switch your mac to dark mode.
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countsheet pdfs though… always!!