diff --git a/Info.plist b/Info.plist
index ec79107..aa32838 100644
--- a/Info.plist
+++ b/Info.plist
@@ -15,9 +15,9 @@
     <key>CFBundlePackageType</key>
     <string>BNDL</string>
     <key>CFBundleShortVersionString</key>
-    <string>0.1.0</string>
+    <string>0.2.0</string>
     <key>CFBundleVersion</key>
-    <string>1</string>
+    <string>2</string>
     <key>NSPrincipalClass</key>
     <string>WorkerPlugin.WorkerPlugin</string>
     <!--
diff --git a/Sources/WorkerPlugin.swift b/Sources/WorkerPlugin.swift
index 3eac182..498c0ab 100644
--- a/Sources/WorkerPlugin.swift
+++ b/Sources/WorkerPlugin.swift
@@ -13,7 +13,7 @@ final class WorkerPlugin: NSObject, MioPlugin {
     var id: String { "worker" }
     var name: String { "摸鱼侠" }
     var icon: String { "fish.fill" }
-    var version: String { "0.1.0" }
+    var version: String { "0.2.0" }
 
     func activate() {
         WorkerDebugLog.write("plugin activate")
diff --git a/Sources/engine/SystemIdle.swift b/Sources/engine/SystemIdle.swift
new file mode 100644
index 0000000..182e05b
--- /dev/null
+++ b/Sources/engine/SystemIdle.swift
@@ -0,0 +1,36 @@
+//
+//  SystemIdle.swift
+//  摸鱼侠 plugin
+//
+//  Returns "seconds since the user last touched any input device". This
+//  is the ground truth for "is a human at the keys right now." Unlike
+//  Date()-since-startTimestamp, it survives sleep/lid-close/lock cleanly:
+//  while no input arrives, the counter grows; the moment the user taps
+//  a key it drops to ~0. The sit-timer uses it to distinguish "sat at
+//  the desk for 45 minutes" from "left for lunch with the lid open."
+//
+
+import CoreGraphics
+import Foundation
+
+enum SystemIdle {
+    /// Seconds since the last user input event of any kind.
+    /// CGEventType is an enum and Swift doesn't expose the C-level
+    /// kCGAnyInputEventType wildcard, so we iterate the events that
+    /// matter for "is the user active" and take the minimum.
+    static var seconds: TimeInterval {
+        let types: [CGEventType] = [
+            .mouseMoved,
+            .leftMouseDown, .rightMouseDown, .otherMouseDown,
+            .leftMouseDragged, .rightMouseDragged,
+            .keyDown,
+            .scrollWheel
+        ]
+        var minVal = Double.greatestFiniteMagnitude
+        for t in types {
+            let v = CGEventSource.secondsSinceLastEventType(.combinedSessionState, eventType: t)
+            if v < minVal { minVal = v }
+        }
+        return minVal == .greatestFiniteMagnitude ? 0 : minVal
+    }
+}
diff --git a/Sources/engine/WorkerStore.swift b/Sources/engine/WorkerStore.swift
index ef501ea..5978f8c 100644
--- a/Sources/engine/WorkerStore.swift
+++ b/Sources/engine/WorkerStore.swift
@@ -1,10 +1,16 @@
 //
 //  WorkerStore.swift
-//  摸鱼侠 plugin v0.1
+//  摸鱼侠 plugin
 //
 //  Single source of truth for all five tabs. Holds:
-//    - pomodoro state machine (idle / focus / break / paused)
-//    - sit-timer countup (start timestamp)
+//    - pomodoro state machine (idle / focus / break / paused) driven by
+//      a wallclock end-time so sleep / lock / app-quit don't lie about
+//      remaining time
+//    - sit-timer = accumulator of "seconds the user was actually
+//      active." Idle > breakResetThreshold → counter resets (you got up
+//      from the desk). The old startTimestamp model would count lunch
+//      as sitting; this one only counts real input.
+//    - pomodoro auto-loop with classic 4-focus → long-break cycle
 //    - water tally (cups today)
 //    - clockout target time (HH:mm)
 //    - weekend countdown (computed)
@@ -20,25 +26,46 @@ import SwiftUI
 // MARK: - Persistence keys
 
 private enum K {
-    static let pomodoroHistory   = "pomodoro.history"        // [String: Int] (yyyy-MM-dd → count)
-    static let pomodoroFocusMin  = "pomodoro.focusMin"       // Int, default 25
-    static let pomodoroBreakMin  = "pomodoro.breakMin"       // Int, default 5
-    static let sitStart          = "sit.start"               // Double (timeIntervalSince1970), 0 = idle
-    static let sitTriggerMin     = "sit.triggerMin"          // Int, default 45
-    static let sitLastNotified   = "sit.lastNotified"        // Double — last fired notification ts, to dedupe
-    static let waterHistory      = "water.history"           // [String: Int] (date → cups)
-    static let waterGoal         = "water.goal"              // Int, default 8
-    static let clockoutHHmm      = "clockout.hhmm"           // String "18:00"
+    static let pomodoroHistory       = "pomodoro.history"        // [String: Int] (yyyy-MM-dd → count)
+    static let pomodoroFocusMin      = "pomodoro.focusMin"       // Int, default 25
+    static let pomodoroBreakMin      = "pomodoro.breakMin"       // Int, default 5
+    static let pomodoroLongBreakMin  = "pomodoro.longBreakMin"   // Int, default 15
+    static let pomodoroPhaseRaw      = "pomodoro.phaseRaw"       // String, current phase
+    static let pomodoroEndsAt        = "pomodoro.endsAt"         // Double (timeIntervalSince1970), 0 = nil
+    static let pomodoroAutoLoop      = "pomodoro.autoLoop"       // Bool, default true
+    static let pomodoroCycleProg     = "pomodoro.cycleProgress"  // Int, 0..4 — focuses done in current 4-pack
+    static let pomodoroPausedPhase   = "pomodoro.pausedPhase"    // String, phase to resume
+    static let pomodoroPausedRemain  = "pomodoro.pausedRemain"   // Int seconds
+    static let sitEnabled            = "sit.enabled"             // Bool, monitoring on/off
+    static let sitTriggerMin         = "sit.triggerMin"          // Int, default 45
+    static let sitLastNotified       = "sit.lastNotified"        // Double — last fired notification ts, to dedupe
+    static let sitAccumActive        = "sit.accumActive"         // Int seconds, persisted active time
+    static let waterHistory          = "water.history"           // [String: Int] (date → cups)
+    static let waterGoal             = "water.goal"              // Int, default 8
+    static let clockoutHHmm          = "clockout.hhmm"           // String "18:00"
 }
 
 private let suiteName = "com.mioisland.plugin.worker"
 
+/// User went idle for this many seconds → we count the sitting session as broken.
+/// 5 minutes is the bathroom-break / coffee-refill threshold: shorter idleness
+/// (looking out the window, on a phone call) shouldn't reset the streak.
+private let sitBreakResetThresholdSec: Double = 5 * 60
+
+/// Persist sit counter every N ticks to avoid hammering UserDefaults each second.
+private let sitPersistEveryTicks: Int = 30
+
+/// If two consecutive tick fires are this far apart in wallclock, the
+/// system was probably asleep (Timer pauses during sleep). Treat the
+/// gap as "user was away" and reset the sit accumulator.
+private let tickGapWakeThresholdSec: Double = 30
+
 // MARK: - Pomodoro phase
 
 enum PomodoroPhase: String {
     case idle      // not running
-    case focus     // 25 min focus going
-    case rest      // 5 min break going
+    case focus     // focus session going
+    case rest      // break going
     case paused    // paused mid-phase
 
     var label: String {
@@ -63,18 +90,47 @@ final class WorkerStore: ObservableObject {
 
     /// Pomodoro
     @Published var pomodoroPhase: PomodoroPhase = .idle
-    @Published var pomodoroRemaining: Int = 25 * 60   // seconds
+    @Published var pomodoroRemaining: Int = 25 * 60   // seconds, derived from pomodoroPhaseEndsAt each tick
     @Published var pomodoroFocusMin: Int = 25
     @Published var pomodoroBreakMin: Int = 5
+    @Published var pomodoroLongBreakMin: Int = 15
     @Published var pomodoroTodayCount: Int = 0
+    @Published var pomodoroAutoLoop: Bool = true
+    /// 0..4 — number of focuses completed in the current 4-pack. After
+    /// the 4th focus, the upcoming break is a long one; after the long
+    /// break ends, this resets to 0. Dot indicator in PomodoroView reads
+    /// this to draw the "🍅🍅⚪️⚪️" cycle position.
+    @Published var pomodoroCycleProgress: Int = 0
+
+    /// Wallclock target. tick computes remaining = endsAt - now. Storing
+    /// this (instead of decrementing a counter every second) means the
+    /// timer is correct after sleep, lock, app quit, anything.
+    private var pomodoroPhaseEndsAt: Date? = nil
+
     /// Pre-pause snapshot so resume can restore the underlying phase.
     private var pausedPhase: PomodoroPhase = .focus
     private var pausedRemaining: Int = 25 * 60
 
     /// Sit
-    @Published var sitStart: Date? = nil           // nil = not seated yet
+    /// Kept as Date? for UI compat — nil = monitoring off, non-nil = on.
+    /// The actual elapsed value is in sitElapsedSec, computed from the
+    /// accumulator below — NOT from this Date.
+    @Published var sitStart: Date? = nil
     @Published var sitTriggerMin: Int = 45
-    @Published var sitElapsedSec: Int = 0          // computed each tick
+    @Published var sitElapsedSec: Int = 0
+
+    /// Accumulator — incremented each tick where the user looked active
+    /// (idle < ~1 min) and reset when they're away long enough to count
+    /// as a real break. This is what gets shown to the user.
+    private var sitAccumActiveSec: Int = 0
+    private var sitTickCount: Int = 0
+    /// Wallclock timestamp of the last tick fire. A gap larger than
+    /// `tickGapWakeThreshold` means the system slept (Timer doesn't run
+    /// while the Mac is asleep). On wake, idle-time API resets to ~0
+    /// immediately because the unlock counts as input — so we can't
+    /// rely on it alone to detect "user came back from a long break."
+    /// The wallclock gap is the missing signal.
+    private var lastTickAt: Date? = nil
 
     /// Water
     @Published var waterCupsToday: Int = 0
@@ -127,42 +183,89 @@ final class WorkerStore: ObservableObject {
         WorkerDebugLog.write("store stop")
         tick?.invalidate()
         tick = nil
+        // Flush any unsaved sit progress before going dark.
+        defaults.set(sitAccumActiveSec, forKey: K.sitAccumActive)
     }
 
     // MARK: - Tick (1Hz)
 
     private func tickFire() {
-        // 1. Pomodoro countdown
-        if pomodoroPhase == .focus || pomodoroPhase == .rest {
-            if pomodoroRemaining > 0 {
-                pomodoroRemaining -= 1
-            }
-            if pomodoroRemaining <= 0 {
+        // Detect system-sleep gaps. Timer.scheduledTimer pauses while
+        // the Mac is asleep, so two consecutive fires more than
+        // `tickGapWakeThresholdSec` apart means the user almost
+        // certainly stepped away (lid closed for lunch, etc).
+        let now = Date()
+        let sleepGap: TimeInterval = lastTickAt.map { now.timeIntervalSince($0) } ?? 0
+        let didSleepWake = sleepGap > tickGapWakeThresholdSec
+        lastTickAt = now
+
+        // 1. Pomodoro — wallclock countdown.
+        if let endsAt = pomodoroPhaseEndsAt,
+           pomodoroPhase == .focus || pomodoroPhase == .rest {
+            let remaining = max(0, Int(endsAt.timeIntervalSinceNow))
+            pomodoroRemaining = remaining
+            if remaining <= 0 {
                 pomodoroPhaseEnded()
             }
         }
 
-        // 2. Sit countup + threshold notification
-        if let start = sitStart {
-            let elapsed = max(0, Int(Date().timeIntervalSince(start)))
-            sitElapsedSec = elapsed
-            // Fire once per crossing of the trigger (and once per
-            // additional trigger period after that).
+        // 2. Sit — input-idle accumulator.
+        if sitStart != nil {
+            // System wake from sleep counts as "stepped away" — clear the
+            // counter so 4 hours of lid-closed doesn't show as 4 hours
+            // of sitting.
+            if didSleepWake {
+                if sitAccumActiveSec > 0 {
+                    WorkerDebugLog.write("sit reset: woke from \(Int(sleepGap))s sleep gap")
+                }
+                sitAccumActiveSec = 0
+                defaults.set(0.0, forKey: K.sitLastNotified)
+            }
+
+            let idle = SystemIdle.seconds
+            if idle >= sitBreakResetThresholdSec {
+                // User has been away long enough that we count it as a
+                // real break. Reset the active-time counter and the
+                // notification dedupe so the next sitting session can
+                // trigger a fresh alert.
+                if sitAccumActiveSec > 0 {
+                    WorkerDebugLog.write("sit reset: idle=\(Int(idle))s ≥ threshold")
+                }
+                sitAccumActiveSec = 0
+                defaults.set(0.0, forKey: K.sitLastNotified)
+            } else if idle < 60 {
+                // User is currently active (last input within ~1 min).
+                // Each 1Hz tick under that condition counts as one
+                // second of "real sitting" — naturally pauses while
+                // they're idle 1-5 min (e.g. on a call) and resets if
+                // they leave for longer.
+                sitAccumActiveSec += 1
+            }
+            // else: idle 1-5 min → hold steady, neither grow nor reset.
+
+            sitElapsedSec = sitAccumActiveSec
+
+            // Threshold notification, deduped by triggerSec.
             let triggerSec = sitTriggerMin * 60
-            if triggerSec > 0 && elapsed >= triggerSec {
+            if triggerSec > 0 && sitElapsedSec >= triggerSec {
                 let lastFired = defaults.double(forKey: K.sitLastNotified)
                 let nowTs = Date().timeIntervalSince1970
-                // Only fire if we crossed *this* boundary (i.e. last
-                // fired more than triggerSec ago, or never).
                 if nowTs - lastFired >= Double(triggerSec) {
                     defaults.set(nowTs, forKey: K.sitLastNotified)
                     WorkerNotificationCenter.shared.notify(
                         title: "该起来动一下了",
                         body: "你已连续坐了 \(sitTriggerMin) 分钟，起身喝口水吧。"
                     )
-                    WorkerDebugLog.write("sit threshold notification fired (\(elapsed)s)")
+                    WorkerDebugLog.write("sit threshold notification fired (\(sitElapsedSec)s)")
                 }
             }
+
+            // Persist accumulator once every N ticks (cheap & resilient).
+            sitTickCount += 1
+            if sitTickCount >= sitPersistEveryTicks {
+                sitTickCount = 0
+                defaults.set(sitAccumActiveSec, forKey: K.sitAccumActive)
+            }
         } else {
             sitElapsedSec = 0
         }
@@ -170,7 +273,7 @@ final class WorkerStore: ObservableObject {
         // 3. Weekend countdown — recompute every tick (cheap).
         recomputeWeekend()
 
-        // 4. Detect day rollover for pomodoro / water counters.
+        // 4. Detect day rollover for pomodoro / water / sit counters.
         rolloverIfNeeded()
     }
 
@@ -180,22 +283,38 @@ final class WorkerStore: ObservableObject {
         if pomodoroPhase == .paused {
             pomodoroPhase = pausedPhase
             pomodoroRemaining = pausedRemaining
+            pomodoroPhaseEndsAt = Date(timeIntervalSinceNow: TimeInterval(pausedRemaining))
+            persistPomodoroRuntime()
             return
         }
         pomodoroPhase = .focus
         pomodoroRemaining = pomodoroFocusMin * 60
+        pomodoroPhaseEndsAt = Date(timeIntervalSinceNow: TimeInterval(pomodoroRemaining))
+        persistPomodoroRuntime()
     }
 
     func pomodoroPause() {
         guard pomodoroPhase == .focus || pomodoroPhase == .rest else { return }
         pausedPhase = pomodoroPhase
-        pausedRemaining = pomodoroRemaining
+        // Snapshot the *current* remaining so resume picks up from here,
+        // not from the original start.
+        if let endsAt = pomodoroPhaseEndsAt {
+            pausedRemaining = max(0, Int(endsAt.timeIntervalSinceNow))
+        } else {
+            pausedRemaining = pomodoroRemaining
+        }
         pomodoroPhase = .paused
+        pomodoroPhaseEndsAt = nil
+        persistPomodoroRuntime()
     }
 
     func pomodoroReset() {
         pomodoroPhase = .idle
         pomodoroRemaining = pomodoroFocusMin * 60
+        pomodoroPhaseEndsAt = nil
+        pausedRemaining = pomodoroFocusMin * 60
+        // Keep cycleIndex — resetting mid-cycle shouldn't lose your progress.
+        persistPomodoroRuntime()
     }
 
     func pomodoroSetFocus(_ min: Int) {
@@ -213,28 +332,72 @@ final class WorkerStore: ObservableObject {
         defaults.set(v, forKey: K.pomodoroBreakMin)
     }
 
+    func pomodoroSetLongBreak(_ min: Int) {
+        let v = max(1, min)
+        pomodoroLongBreakMin = v
+        defaults.set(v, forKey: K.pomodoroLongBreakMin)
+    }
+
+    func pomodoroSetAutoLoop(_ on: Bool) {
+        pomodoroAutoLoop = on
+        defaults.set(on, forKey: K.pomodoroAutoLoop)
+    }
+
     private func pomodoroPhaseEnded() {
         switch pomodoroPhase {
         case .focus:
-            // Increment today's tally.
+            // Increment today's tally + advance the cycle counter.
             pomodoroTodayCount += 1
             persistPomodoroToday()
+            pomodoroCycleProgress = min(4, pomodoroCycleProgress + 1)
+            defaults.set(pomodoroCycleProgress, forKey: K.pomodoroCycleProg)
+
+            // 4th focus in the cycle → long break; otherwise short.
+            let isLongBreak = pomodoroCycleProgress >= 4
+            let breakMin = isLongBreak ? pomodoroLongBreakMin : pomodoroBreakMin
+            let bodyText = isLongBreak
+                ? "完成 4 个番茄，享受 \(breakMin) 分钟长休息。"
+                : "干得漂亮！开始 \(breakMin) 分钟休息。"
             WorkerNotificationCenter.shared.notify(
                 title: "番茄完成 🍅",
-                body: "干得漂亮！开始 \(pomodoroBreakMin) 分钟休息。"
+                body: bodyText
             )
             pomodoroPhase = .rest
-            pomodoroRemaining = pomodoroBreakMin * 60
+            pomodoroRemaining = breakMin * 60
+            pomodoroPhaseEndsAt = Date(timeIntervalSinceNow: TimeInterval(pomodoroRemaining))
+
         case .rest:
-            WorkerNotificationCenter.shared.notify(
-                title: "休息结束",
-                body: "回到工作 — 再来一个 \(pomodoroFocusMin) 分钟番茄？"
-            )
-            pomodoroPhase = .idle
-            pomodoroRemaining = pomodoroFocusMin * 60
+            // If we just finished a long break, the next focus starts a
+            // fresh 4-pack — reset the dot row.
+            let wasLongBreak = pomodoroCycleProgress >= 4
+            if wasLongBreak {
+                pomodoroCycleProgress = 0
+                defaults.set(0, forKey: K.pomodoroCycleProg)
+            }
+            // Auto-loop: jump straight into the next focus instead of
+            // sitting idle waiting for the user to come tap "开始" again.
+            // Classic Pomodoro rhythm — start once, run all morning.
+            if pomodoroAutoLoop {
+                WorkerNotificationCenter.shared.notify(
+                    title: "下一个番茄开始 🍅",
+                    body: "回到工作 — \(pomodoroFocusMin) 分钟专注开始。"
+                )
+                pomodoroPhase = .focus
+                pomodoroRemaining = pomodoroFocusMin * 60
+                pomodoroPhaseEndsAt = Date(timeIntervalSinceNow: TimeInterval(pomodoroRemaining))
+            } else {
+                WorkerNotificationCenter.shared.notify(
+                    title: "休息结束",
+                    body: "回到工作 — 再来一个 \(pomodoroFocusMin) 分钟番茄？"
+                )
+                pomodoroPhase = .idle
+                pomodoroRemaining = pomodoroFocusMin * 60
+                pomodoroPhaseEndsAt = nil
+            }
         default:
             break
         }
+        persistPomodoroRuntime()
     }
 
     private func persistPomodoroToday() {
@@ -243,19 +406,34 @@ final class WorkerStore: ObservableObject {
         defaults.set(dict, forKey: K.pomodoroHistory)
     }
 
+    /// Persist the runtime fields that change with start/pause/reset/phase
+    /// transitions. Keeps a relaunch consistent with what the user saw.
+    private func persistPomodoroRuntime() {
+        defaults.set(pomodoroPhase.rawValue, forKey: K.pomodoroPhaseRaw)
+        defaults.set(pomodoroPhaseEndsAt?.timeIntervalSince1970 ?? 0.0, forKey: K.pomodoroEndsAt)
+        defaults.set(pausedPhase.rawValue, forKey: K.pomodoroPausedPhase)
+        defaults.set(pausedRemaining, forKey: K.pomodoroPausedRemain)
+    }
+
     // MARK: - Sit
 
     func sitStartNow() {
         sitStart = Date()
+        sitAccumActiveSec = 0
         sitElapsedSec = 0
-        defaults.set(Date().timeIntervalSince1970, forKey: K.sitStart)
+        sitTickCount = 0
+        defaults.set(true, forKey: K.sitEnabled)
+        defaults.set(0, forKey: K.sitAccumActive)
         defaults.set(0.0, forKey: K.sitLastNotified)
     }
 
     func sitStop() {
         sitStart = nil
+        sitAccumActiveSec = 0
         sitElapsedSec = 0
-        defaults.set(0.0, forKey: K.sitStart)
+        sitTickCount = 0
+        defaults.set(false, forKey: K.sitEnabled)
+        defaults.set(0, forKey: K.sitAccumActive)
         defaults.set(0.0, forKey: K.sitLastNotified)
     }
 
@@ -374,33 +552,97 @@ final class WorkerStore: ObservableObject {
             pomodoroTodayCount = pomDict[today] ?? 0
             let waterDict = (defaults.dictionary(forKey: K.waterHistory) as? [String: Int]) ?? [:]
             waterCupsToday = waterDict[today] ?? 0
+            // Sitting through midnight is weird — start a fresh day's
+            // active-time count so the badge doesn't show "已坐 1380 分".
+            sitAccumActiveSec = 0
+            defaults.set(0, forKey: K.sitAccumActive)
         }
     }
 
     // MARK: - Load + recompute
 
     private func loadPersisted() {
-        // Pomodoro
+        // Pomodoro — settings.
         let storedFocus = defaults.integer(forKey: K.pomodoroFocusMin)
         pomodoroFocusMin = storedFocus > 0 ? storedFocus : 25
         let storedBreak = defaults.integer(forKey: K.pomodoroBreakMin)
         pomodoroBreakMin = storedBreak > 0 ? storedBreak : 5
-        pomodoroRemaining = pomodoroFocusMin * 60
+        let storedLong = defaults.integer(forKey: K.pomodoroLongBreakMin)
+        pomodoroLongBreakMin = storedLong > 0 ? storedLong : 15
+        // autoLoop default true — only flip if explicitly written to false.
+        if defaults.object(forKey: K.pomodoroAutoLoop) != nil {
+            pomodoroAutoLoop = defaults.bool(forKey: K.pomodoroAutoLoop)
+        } else {
+            pomodoroAutoLoop = true
+        }
+        pomodoroCycleProgress = max(0, min(4, defaults.integer(forKey: K.pomodoroCycleProg)))
 
         let pomDict = (defaults.dictionary(forKey: K.pomodoroHistory) as? [String: Int]) ?? [:]
         let today = Self.dateKey(Date(), calendar: calendar)
         pomodoroTodayCount = pomDict[today] ?? 0
         lastSeenDay = today
 
-        // Sit
+        // Pomodoro — runtime resume.
+        let pausedRaw = defaults.string(forKey: K.pomodoroPausedPhase) ?? "focus"
+        pausedPhase = PomodoroPhase(rawValue: pausedRaw) ?? .focus
+        let storedPausedRem = defaults.integer(forKey: K.pomodoroPausedRemain)
+        pausedRemaining = storedPausedRem > 0 ? storedPausedRem : pomodoroFocusMin * 60
+
+        let phaseRaw = defaults.string(forKey: K.pomodoroPhaseRaw) ?? "idle"
+        let savedPhase = PomodoroPhase(rawValue: phaseRaw) ?? .idle
+        let endsAtTs = defaults.double(forKey: K.pomodoroEndsAt)
+
+        if savedPhase == .paused {
+            // Pause survives across launches with its remaining intact.
+            pomodoroPhase = .paused
+            pomodoroRemaining = pausedRemaining
+            pomodoroPhaseEndsAt = nil
+        } else if endsAtTs > 0 && (savedPhase == .focus || savedPhase == .rest) {
+            let endsAt = Date(timeIntervalSince1970: endsAtTs)
+            let now = Date()
+            if endsAt > now {
+                // Still running.
+                pomodoroPhase = savedPhase
+                pomodoroPhaseEndsAt = endsAt
+                pomodoroRemaining = max(0, Int(endsAt.timeIntervalSinceNow))
+            } else {
+                // Phase ended while we were away. If a focus was lost,
+                // count it once. We don't try to fast-forward through
+                // multiple phases — just resume to idle and let the
+                // user start fresh.
+                if savedPhase == .focus {
+                    pomodoroTodayCount += 1
+                    persistPomodoroToday()
+                    pomodoroCycleProgress = min(4, pomodoroCycleProgress + 1)
+                    defaults.set(pomodoroCycleProgress, forKey: K.pomodoroCycleProg)
+                    WorkerDebugLog.write("pomodoro: caught up 1 missed focus on launch")
+                }
+                pomodoroPhase = .idle
+                pomodoroRemaining = pomodoroFocusMin * 60
+                pomodoroPhaseEndsAt = nil
+                defaults.set(0.0, forKey: K.pomodoroEndsAt)
+                defaults.set(PomodoroPhase.idle.rawValue, forKey: K.pomodoroPhaseRaw)
+            }
+        } else {
+            pomodoroPhase = .idle
+            pomodoroRemaining = pomodoroFocusMin * 60
+            pomodoroPhaseEndsAt = nil
+        }
+
+        // Sit — settings + accumulator.
         let storedTrig = defaults.integer(forKey: K.sitTriggerMin)
         sitTriggerMin = storedTrig > 0 ? storedTrig : 45
-        let sitTs = defaults.double(forKey: K.sitStart)
-        if sitTs > 0 {
-            sitStart = Date(timeIntervalSince1970: sitTs)
+        // Read enabled flag with explicit "never set" check so default-on
+        // doesn't bite users who have disabled monitoring.
+        if defaults.object(forKey: K.sitEnabled) != nil {
+            let on = defaults.bool(forKey: K.sitEnabled)
+            sitStart = on ? Date() : nil
         } else {
             sitStart = nil
         }
+        sitAccumActiveSec = max(0, defaults.integer(forKey: K.sitAccumActive))
+        sitElapsedSec = sitAccumActiveSec
+        sitTickCount = 0
 
         // Water
         let storedGoal = defaults.integer(forKey: K.waterGoal)
@@ -422,9 +664,8 @@ final class WorkerStore: ObservableObject {
 
     private func recomputeAll() {
         recomputeWeekend()
-        if let start = sitStart {
-            sitElapsedSec = max(0, Int(Date().timeIntervalSince(start)))
-        }
+        // sitElapsedSec is the accumulator; nothing to recompute on its
+        // own — the next tickFire will refresh it.
     }
 
     // MARK: - Helpers
diff --git a/Sources/ui/PomodoroView.swift b/Sources/ui/PomodoroView.swift
index 4bb05e3..1430db5 100644
--- a/Sources/ui/PomodoroView.swift
+++ b/Sources/ui/PomodoroView.swift
@@ -11,8 +11,8 @@ struct PomodoroView: View {
     @ObservedObject var store: WorkerStore
 
     var body: some View {
-        VStack(spacing: 18) {
-            phaseBadge
+        VStack(spacing: 14) {
+            phaseHeader
 
             timerRing
 
@@ -24,14 +24,22 @@ struct PomodoroView: View {
 
             statsRow
 
-            settingsRow
+            settingsRowPrimary
+            settingsRowSecondary
 
             Spacer(minLength: 0)
         }
         .padding(.top, 8)
     }
 
-    // MARK: - Phase badge
+    // MARK: - Phase header (badge + cycle dots)
+
+    private var phaseHeader: some View {
+        HStack(spacing: 10) {
+            phaseBadge
+            cycleDots
+        }
+    }
 
     private var phaseBadge: some View {
         HStack(spacing: 8) {
@@ -48,6 +56,24 @@ struct PomodoroView: View {
         .background(Capsule().fill(WorkerTheme.overlay06))
     }
 
+    /// Four dots showing position in the 4-focus cycle. Filled = focus
+    /// completed; the last empty dot is the long-break gate. After a
+    /// long break the row resets to all empty (fresh cycle).
+    private var cycleDots: some View {
+        HStack(spacing: 5) {
+            ForEach(0..<4, id: \.self) { i in
+                Circle()
+                    .fill(i < store.pomodoroCycleProgress ? WorkerTheme.tomato : WorkerTheme.overlay12)
+                    .frame(width: 6, height: 6)
+                    .overlay(
+                        Circle()
+                            .stroke(WorkerTheme.overlay18, lineWidth: 0.5)
+                    )
+            }
+        }
+        .help("4 个番茄一组，第 4 个后进入长休息")
+    }
+
     private var phaseColor: Color {
         switch store.pomodoroPhase {
         case .focus:  return WorkerTheme.tomato
@@ -217,7 +243,7 @@ struct PomodoroView: View {
 
     // MARK: - Settings
 
-    private var settingsRow: some View {
+    private var settingsRowPrimary: some View {
         HStack(spacing: 10) {
             stepperPill(
                 title: "专注",
@@ -226,7 +252,7 @@ struct PomodoroView: View {
                 onPlus:  { store.pomodoroSetFocus(store.pomodoroFocusMin + 5) }
             )
             stepperPill(
-                title: "休息",
+                title: "短休",
                 value: store.pomodoroBreakMin,
                 onMinus: { store.pomodoroSetBreak(store.pomodoroBreakMin - 1) },
                 onPlus:  { store.pomodoroSetBreak(store.pomodoroBreakMin + 1) }
@@ -235,6 +261,47 @@ struct PomodoroView: View {
         .padding(.horizontal, 16)
     }
 
+    private var settingsRowSecondary: some View {
+        HStack(spacing: 10) {
+            stepperPill(
+                title: "长休",
+                value: store.pomodoroLongBreakMin,
+                onMinus: { store.pomodoroSetLongBreak(store.pomodoroLongBreakMin - 5) },
+                onPlus:  { store.pomodoroSetLongBreak(store.pomodoroLongBreakMin + 5) }
+            )
+            autoLoopPill
+        }
+        .padding(.horizontal, 16)
+    }
+
+    /// Toggle pill for "auto-loop." Tap to flip; visual state mirrors
+    /// the running tomato (lime when on). Default is on — unchecking
+    /// makes the timer stop after each break for a manual restart.
+    private var autoLoopPill: some View {
+        Button(action: { store.pomodoroSetAutoLoop(!store.pomodoroAutoLoop) }) {
+            HStack(spacing: 6) {
+                Image(systemName: store.pomodoroAutoLoop ? "infinity" : "playpause")
+                    .font(.system(size: 11, weight: .semibold))
+                    .foregroundColor(store.pomodoroAutoLoop ? WorkerTheme.lime : WorkerTheme.fg55)
+                Text(store.pomodoroAutoLoop ? "自动循环" : "单次")
+                    .font(.system(size: 12, weight: .semibold))
+                    .foregroundColor(store.pomodoroAutoLoop ? WorkerTheme.fgPrimary : WorkerTheme.fg70)
+            }
+            .frame(maxWidth: .infinity)
+            .frame(height: 30)
+            .background(
+                RoundedRectangle(cornerRadius: 8)
+                    .fill(WorkerTheme.overlay04)
+                    .overlay(
+                        RoundedRectangle(cornerRadius: 8)
+                            .stroke(store.pomodoroAutoLoop ? WorkerTheme.lime.opacity(0.4) : WorkerTheme.overlay08, lineWidth: 0.5)
+                    )
+            )
+        }
+        .buttonStyle(.plain)
+        .help(store.pomodoroAutoLoop ? "番茄/休息自动衔接" : "每次休息结束后停下，等你手动开始")
+    }
+
     private func stepperPill(title: String, value: Int, onMinus: @escaping () -> Void, onPlus: @escaping () -> Void) -> some View {
         HStack(spacing: 0) {
             Text(title)
diff --git a/Sources/ui/SitView.swift b/Sources/ui/SitView.swift
index f454596..74481c8 100644
--- a/Sources/ui/SitView.swift
+++ b/Sources/ui/SitView.swift
@@ -237,11 +237,12 @@ struct SitView: View {
     }
 
     private var tipText: some View {
-        Text("每隔 \(store.sitTriggerMin) 分钟提醒一次，记得起来动一动。")
+        Text("只统计你真正在键盘前的时间。\n离开 5 分钟以上自动归零，午休/会议不会被算进去。")
             .font(.system(size: 11))
             .foregroundColor(WorkerTheme.fg45)
             .padding(.horizontal, 20)
             .multilineTextAlignment(.center)
             .frame(maxWidth: .infinity)
+            .lineSpacing(2)
     }
 }