Hope this helps:

Growl is a system-wide notification server, which receives notifications from applications and displays them to the user somehow. The idea is that applications would tell Growl what they want to tell the user and then Growl would tell it to the user. This way, the user can tell Growl how they’d like to receive all of their notifications instead of being constrained to however each individual application displays their stuff. When you’ve installed it, you’ll be able to find a “Growl” preference pane in the System Preferences application where you can configure the kinds of notifications you’d like to receive from Growl-enabled applications. growlnotify is a command-line application that can be easily used by scripts such as this to send notifications to Growl.

Lingon is an application that allows you to make OS X run scripts between regular intervals (among other things.) Its UI should be quite straightforward.

1)
Download Growl (the link is in the post) and install it. From the Growl disk image (.dmg file) where the installer can be found, you’ll find a file called “growlnotify” (in a folder called “Extras”, if I remember correctly.) Copy this file over to /usr/local/bin (if this folder structure doesn’t exist, create it.) If you’re running Leopard, see my post about making growlnotify work properly in Leopard: http://hasseg.org/blog/?p=111

2)
Download bluelist from the following location (this is a gzip archive so you’ll have to extract it first to get the bluelist application itself) and put it in /usr/local/bin as well:
http://will.harris.ch/bluelist.gz

3)
Download my script and its support files (the link is in the post.) Extract the contents of the archive somewhere (e.g. in /Users/your_user_name/scripts/forceSync)

4)
Open my script in a text editor and configure it (in the “SETTINGS” section.) I Hope the comments I’ve put in the script will make it clear what each of the configuration values mean and what the allowed values for them are. Save the edited script when you’re done.

5)
Test the script by running it in the terminal with the “verbose” parameter (“-v”):

6)
Download Lingon (the link is in the post) and run it. Create a new “agent”. You can put “org.hasseg.forceSync” into the Name field, “/Users/your_user_name/scripts/forceSync/forceSync.bash” (or wherever you put my script in) into the What field, and specify how often youd like to run it (e.g. “Run it every 30 minutes”.) Remember to check the “enabled” checkbox and click save.

If you’re still having problems, make sure that all of the command-line apps as well as my script are executable:

Im pretty new to macs, if you have the time could you please post a step-by-step?

thanks!