diff --git a/plugins/tiga/.gitignore b/plugins/tiga/.gitignore
new file mode 100644
index 00000000..afac2461
--- /dev/null
+++ b/plugins/tiga/.gitignore
@@ -0,0 +1,34 @@
+# Dependencies
+node_modules/
+
+# Build output
+dist/
+
+# IDE
+.vscode/
+.idea/
+*.swp
+*.swo
+
+# OS
+.DS_Store
+Thumbs.db
+
+# Logs
+*.log
+npm-debug.log*
+
+# Environment
+.env
+.env.local
+.env.*.local
+
+# Vite
+*.local
+
+# TypeScript
+*.tsbuildinfo
+
+# Auto-generated by unplugin-auto-import / unplugin-vue-components
+# 注：auto-imports.d.ts 与 components.d.ts 需纳入版本控制，
+# 以保证 CI 与协作者的类型检查（vue-tsc）正常运行
diff --git a/plugins/tiga/.mimicode/skills/note-workflow/SKILL.md b/plugins/tiga/.mimicode/skills/note-workflow/SKILL.md
new file mode 100644
index 00000000..e5096ee5
--- /dev/null
+++ b/plugins/tiga/.mimicode/skills/note-workflow/SKILL.md
@@ -0,0 +1,138 @@
+---
+name: note-workflow
+description: 按规则优化、合并、发布笔记的统一工作流。适用于 Area/ 和 Resource/ 下的笔记处理，包含格式优化、多源合并、发布文章三种模式。
+---
+
+# 笔记处理工作流
+
+> 该技能封装了 my-note 项目中反复执行的笔记处理工作流：按规则优化、按规则合并、按规则创建发布笔记。
+
+## 适用场景
+
+用户说以下任一表述时触发此技能：
+
+- "按规则优化Area/XXX/第Y章笔记"
+- "按规则合并Resource/JavaSE/Java第Y章..."
+- "按规则创建发布笔记Output/GoF设计模式/..."
+- "提炼笔记"、"提取发布笔记"
+- 任何包含"按规则"且涉及笔记处理的请求
+
+## 前置条件
+
+1. 确认当前工作目录是笔记项目（存在 `.claude/rules/` 目录）
+2. 识别目标路径，确定适用的规则文件
+
+## 统一工作流
+
+### Step 1: 识别模式
+
+根据用户指令判断处理模式：
+
+| 模式 | 信号词 | 输入 | 输出 |
+|------|--------|------|------|
+| **优化** | "优化"、"格式优化" | 单个来源笔记 | 优化后的笔记（同路径覆盖或新建） |
+| **合并** | "合并"、"整合" | 多个来源笔记 | 合并后的笔记（Resource/ 下） |
+| **发布** | "创建发布"、"提炼"、"提取发布" | Area/ 下的笔记 | Output/ 下的发布文章 |
+
+### Step 2: 加载规则
+
+根据目标路径查找适用的规则文件：
+
+```
+规则查找顺序：
+1. .claude/rules/Area/{子路径}-rules.md  — 领域专属规则
+2. .claude/rules/Output/{子路径}-rules.md — 发布规范（发布模式）
+3. .claude/rules/common.md               — 通用格式规则
+```
+
+**已知规则文件映射**：
+| 目标路径 | 规则文件 |
+|----------|----------|
+| `Area/JDBC/**` | `Area/jdbc-rules.md` |
+| `Area/Java/JavaSE/**` | `Area/javase-rules.md` |
+| `Area/Java/设计模式/**` | `Area/design-pattern-rules.md` |
+| `Output/**`（设计模式） | `Output/design-pattern-article-rules.md` |
+| 所有路径 | `common.md` |
+
+**必须完整阅读规则文件**，不能跳过或只读部分。
+
+### Step 3: 读取来源笔记
+
+**优化模式**：
+- 读取目标笔记的完整内容
+- 如有多个来源目录（如 JDBC 的 `2024老杜` 和 `老版老杜`），按规则文件中的来源分配表读取
+
+**合并模式**：
+- 按规则文件中的"整合章节清单"找到所有来源
+- 逐个读取来源笔记的完整内容
+- 标记每个来源的独有内容
+
+**发布模式**：
+- 读取 Area/ 下的源笔记
+- 读取发布规范文件（如 `design-pattern-article-rules.md`）
+
+### Step 4: 按规则处理
+
+**优化模式执行清单**：
+- [ ] 代码块、引用块、列表前面无空行
+- [ ] 表格前面允许空行
+- [ ] 标题无序号
+- [ ] 代码块前有文字描述
+- [ ] ⚠️ 和 💡 标记正确使用
+- [ ] 面试问答使用引用块格式（问句在上，`> 答案` 在下）
+- [ ] 内容准确真实，不编造
+- [ ] 添加"进阶内容"和"要点速记"章节
+
+**合并模式执行清单**：
+- [ ] 去重：多个来源都讲的内容，保留最清晰版本
+- [ ] 互补：每个来源独有的内容全部收录
+- [ ] 升级：补充面试问法、实战场景、踩坑经验
+- [ ] 检查规则文件中的"注释提取清单"（如有）
+- [ ] 合并后自检：对照来源目录逐项确认无遗漏
+- [ ] 应用所有优化模式的格式规则
+
+**发布模式执行清单**：
+- [ ] 按发布规范的章节结构编写（前言→概念→实现→总结→相似模式区分→练习→扩展）
+- [ ] 必须有 mermaid UML 图
+- [ ] 实现代码使用 GoF 原始类名
+- [ ] 业务场景代码有实际含义的命名
+- [ ] 不使用第二人称
+- [ ] 总结包含：本质、什么时候用、什么时候不用、简单记忆口诀
+
+### Step 5: 写入输出
+
+**优化模式**：
+- 将优化后的笔记写入目标路径
+- 询问用户是否归档原笔记（除非用户明确说"不要归档"）
+
+**合并模式**：
+- 将合并后的笔记写入 `Resource/` 下对应路径
+- 将原笔记归档到 `Archive/` 下对应路径
+
+**发布模式**：
+- 将发布文章写入 `Output/` 下对应路径
+- 不添加笔记属性（frontmatter）
+
+### Step 6: 自检
+
+处理完成后，执行最终自检：
+
+1. **格式自检**：抽查 3-5 处代码块/引用块/列表，确认前面无空行
+2. **内容自检**：确认无编造内容，不确定的标注提醒用户
+3. **完整性自检**（合并模式）：对照来源目录逐项确认
+4. **输出确认**：告知用户处理完成，列出变更摘要
+
+## 常见问题处理
+
+### 笔记中有图片
+- 保留图片引用，使用相对路径 `assets/章节名/图片文件名`
+- 如果图片无法解析，用文字描述图片内容
+
+### 来源笔记质量差
+- 不要照搬质量差的内容
+- 按规则文件中的"取舍规则"决定保留/删除/补充
+
+### 用户对结果不满意
+- 用户可能说"内容很浅，没有深度"→ 补充"为什么"、实战场景、踩坑经验
+- 用户可能说"不要精简"→ 保留代码示例和表格，只优化格式
+- 用户可能说"面试题格式不对"→ 确认使用引用块格式
diff --git a/plugins/tiga/AGENTS.md b/plugins/tiga/AGENTS.md
new file mode 100644
index 00000000..a349ac94
--- /dev/null
+++ b/plugins/tiga/AGENTS.md
@@ -0,0 +1,49 @@
+# tiga
+
+ZTools 插件：定时提醒提肛运动。Vue 3 + Vite + TypeScript + Element Plus。
+
+## 命令
+
+- `npm run dev` — Vite 开发服务器，地址 `localhost:5173`
+- `npm run build` — `vue-tsc && vite build`（先类型检查再打包）
+
+无 lint、format 或 test 命令。
+
+## 两个执行上下文
+
+这是最重要的架构事实：
+
+1. **Vue 渲染层**（`src/`）— 标准 Vue 3 应用，挂载在 `index.html`，运行在浏览器/WebView 中。
+2. **Node.js preload 层**（`public/preload/services.js`）— CommonJS（`require()`），运行在 ZTools 主进程中。负责定时器、通知和存储。`public/preload/package.json` 设置了 `"type": "commonjs"`。
+
+两者通过 `window.services`（preload 暴露）和 `window.ztools`（ZTools 宿主 API）通信。
+
+## 关键文件
+
+- `public/plugin.json` — ZTools 插件清单，定义 features、commands、preload 路径和开发 URL。
+- `public/preload/services.js` — 定时器管理、工作时段判断、桌面通知、存储（生产用 `ztools.dbStorage`，开发用文件存储）。
+- `public/exercise-guide.html` — 独立的原生 JS 弹窗（**不是** Vue 组件），在 `notify+popup` 模式下通过 `BrowserWindow` 加载。
+- `src/types.ts` — 所有 TypeScript 接口、默认配置、存储键名、工具函数。
+- `src/App.vue` — 标签页路由（统计/设置/教程），包含开发模式下 `window.services` 和 `window.ztools` 的 mock 降级。
+- `src/env.d.ts` — `window.services` 和 `Services` 接口的全局类型声明。
+
+## 开发模式
+
+`npm run dev` 时无 ZTools API 可用。`App.vue` 中的 mock：
+- `window.services` — 用 `localStorage` 降级
+- `window.ztools` — 用 console.log 占位
+
+preload 服务（`services.js`）在开发模式下**不会加载**。运动弹窗降级为 Vue `ExerciseGuide` 组件（模态覆盖层），而非真实 `BrowserWindow`。
+
+## 构建
+
+- `vite.config.js` 设置 `base: './'` 以使用相对路径（ZTools 插件加载必需）。
+- `tsconfig.json` 中 `"strict": false`，`"noImplicitAny": false`。
+- TypeScript 类型来自 `@ztools-center/ztools-api-types`。
+
+## 存储
+
+两个存储键：`tiga_config` 和 `tiga_stats`。
+- 生产环境：`window.ztools.dbStorage.getItem/setItem`
+- 开发降级（preload）：基于文件的 JSON，存储在 `userData` 路径
+- 开发降级（渲染层）：`localStorage`
diff --git a/plugins/tiga/CHANGELOG.md b/plugins/tiga/CHANGELOG.md
new file mode 100644
index 00000000..0c68510f
--- /dev/null
+++ b/plugins/tiga/CHANGELOG.md
@@ -0,0 +1,52 @@
+# 更新日志
+
+## 1.1.0 (2026-06-16)
+
+### 新增
+
+- 统计页新增"总打卡天数"和"总完成次数"展示
+- 设置页新增"恢复默认设置"按钮，一键重置为推荐配置
+- 教程文档全面重写，聚焦久坐办公人群，内容更通俗易读
+- 教程渲染器支持四级标题（####）和引用块（>）
+- Element Plus 按需自动引入，减少打包体积
+
+### 优化
+
+- 默认运动参数调整为教程推荐值：收缩 5 秒、放松 10 秒、重复 2 次
+- 连续打卡算法修复：中间缺失一天即中断，真正计算连续天数
+- 连续打卡算法性能优化：O(n) 查找改为 O(1) Map 查找
+- 通知 API 优先使用 ZTools 平台 `showNotification`，仅在需要点击回调时降级到 Web Notification
+- 设置页 watcher 缩窄为只监听 `workTimeMode` 字段，减少不必要的重计算
+- 统一计数逻辑为 `services.addRecord()` 单一入口，消除三处重复代码
+- 移除所有非 ZTools 环境的降级代码，简化整体架构
+- App.vue 大幅精简，移除开发模式 mock 和冗余弹窗逻辑
+
+### 修复
+
+- 修复通知点击后出现两个弹窗的问题（生产环境只弹一个）
+- 修复统计页 `el-switch` 绑定只读 computed 的潜在问题
+- 修复 `exercise-guide.html` CSS 属性重复覆盖
+- 修复 `exercise-guide.html` 运动完成后打卡记录静默丢失的问题
+
+## 1.0.0 (2026-06-11)
+
+### 新增
+
+- 定时提醒功能，可自定义提醒间隔（1-120分钟）及工作时段
+- 桌面通知提醒，支持多种文案风格（随机/正经/搞怪）
+- 运动引导弹窗，展示收缩/放松倒计时，引导用户完成运动
+- 统计打卡功能，记录每日完成次数和连续打卡天数
+- 每次完成的时间点记录，可在统计页查看详细时间
+- 教程指南，基于医学文献的专业提肛运动指导
+- 三种工作时段模式：固定时段、多时段、周几+时段
+- 两种提醒方式：仅通知、通知+弹窗
+- 两种计数方式：自动计数、手动计数
+- 自定义通知文案，支持添加正经和搞怪文案
+- 深色模式适配
+
+### 优化
+
+- 运动弹窗倒计时动画改为 requestAnimationFrame，60fps 平滑过渡
+- 运动弹窗关闭按钮样式简化
+- 设置页面切换后配置正确保留
+- 修复弹窗重复打开的问题
diff --git a/plugins/tiga/README.md b/plugins/tiga/README.md
new file mode 100644
index 00000000..c1ad93fc
--- /dev/null
+++ b/plugins/tiga/README.md
@@ -0,0 +1,99 @@
+# 提肛助手（tiga）
+
+> 定时提醒提肛运动，关爱久坐族盆底健康
+
+## 最近更新
+
+**v1.1.0** (2026-06-16)
+
+- 统计页新增总打卡天数和总完成次数
+- 设置页新增"恢复默认设置"按钮
+- 教程全面重写，聚焦久坐办公人群
+- 默认运动参数调整为推荐值（收缩 5 秒、放松 10 秒、重复 2 次）
+- 修复通知点击后弹窗重复的问题
+
+[完整更新日志](CHANGELOG.md)
+
+---
+
+## 功能介绍
+
+### 定时提醒
+
+每 30 分钟（可自定义）自动发送桌面通知，提醒你站起来活动。专为久坐办公人群设计。
+
+### 运动引导
+
+弹出运动引导窗口，按节奏完成收缩/放松盆底肌训练，全程倒计时引导，60fps 平滑动画。
+
+### 统计打卡
+
+记录每次完成情况，展示今日完成次数、连续打卡天数、总打卡天数和总完成次数。
+
+### 教程指南
+
+专为久坐族编写的通俗教程，覆盖正确姿势、呼吸配合、训练频率、注意事项等。
+
+## 使用方法
+
+在 ZTools 中输入以下命令：
+
+| 命令 | 功能 |
+|------|------|
+| `提肛` / `提肛助手` | 打开设置页面 |
+| `提肛统计` | 查看完成记录 |
+| `提肛教程` | 学习正确姿势 |
+
+## 设置说明
+
+### 提醒间隔
+
+两次提醒之间的间隔时间，范围 1-120 分钟，默认 **30 分钟**（每坐半小时提醒一次）。
+
+### 工作时段
+
+只在设定的时间段内提醒：
+
+- **固定时段**：单个时间范围，如 09:00 - 18:00
+- **多时段**：多个时间段，如 09:00-12:00, 14:00-18:00
+- **周几+时段**：按周一到周日分别配置
+
+### 提醒方式
+
+- **仅插件通知**：直接弹出运动引导窗口
+- **桌面通知+弹窗**：发送系统通知，点击后弹出运动引导窗口
+
+### 运动参数
+
+- **收缩时长**：默认 5 秒
+- **放松时长**：默认 10 秒（收缩的 2 倍，给肌肉充分休息）
+- **重复次数**：默认 2 次（偏保守，适合碎片化提醒）
+
+> 默认参数采用"碎片化提醒"策略：每次提醒只做 2 下，安全不累。如果你想做完整训练，可以把重复次数调到 10~15。
+
+### 文案风格
+
+- **随机**：从全部文案中随机选择
+- **正经**：只使用正式风格的文案
+- **搞怪**：只使用趣味风格的文案
+
+支持自定义添加文案。
+
+### 恢复默认设置
+
+设置页底部可一键恢复所有设置为推荐值。
+
+## 推荐用法
+
+**"每天专心练 3 组，每次起身做 2 下。"**
+
+- **专心练**：选早、中、晚固定时间，安静做一组（10~15 次）
+- **起身做**：每次站起来接水、上厕所时，顺便收紧 2 下，不求做满
+
+## 技术栈
+
+Vue 3 + Vite + TypeScript + Element Plus
+
+## 开源协议
+
+MIT License
diff --git a/plugins/tiga/auto-imports.d.ts b/plugins/tiga/auto-imports.d.ts
new file mode 100644
index 00000000..8c1957bd
--- /dev/null
+++ b/plugins/tiga/auto-imports.d.ts
@@ -0,0 +1,11 @@
+/* eslint-disable */
+/* prettier-ignore */
+// @ts-nocheck
+// noinspection JSUnusedGlobalSymbols
+// Generated by unplugin-auto-import
+// biome-ignore lint: disable
+export {}
+declare global {
+  const ElMessage: typeof import('element-plus/es').ElMessage
+  const ElMessageBox: typeof import('element-plus/es').ElMessageBox
+}
diff --git a/plugins/tiga/components.d.ts b/plugins/tiga/components.d.ts
new file mode 100644
index 00000000..36e67cbf
--- /dev/null
+++ b/plugins/tiga/components.d.ts
@@ -0,0 +1,36 @@
+/* eslint-disable */
+// @ts-nocheck
+// biome-ignore lint: disable
+// oxlint-disable
+// ------
+// Generated by unplugin-vue-components
+// Read more: https://github.com/vuejs/core/pull/3399
+
+export {}
+
+/* prettier-ignore */
+declare module 'vue' {
+  export interface GlobalComponents {
+    ElAlert: typeof import('element-plus/es')['ElAlert']
+    ElButton: typeof import('element-plus/es')['ElButton']
+    ElCard: typeof import('element-plus/es')['ElCard']
+    ElCheckbox: typeof import('element-plus/es')['ElCheckbox']
+    ElCheckboxGroup: typeof import('element-plus/es')['ElCheckboxGroup']
+    ElDialog: typeof import('element-plus/es')['ElDialog']
+    ElEmpty: typeof import('element-plus/es')['ElEmpty']
+    ElForm: typeof import('element-plus/es')['ElForm']
+    ElFormItem: typeof import('element-plus/es')['ElFormItem']
+    ElInput: typeof import('element-plus/es')['ElInput']
+    ElInputNumber: typeof import('element-plus/es')['ElInputNumber']
+    ElOption: typeof import('element-plus/es')['ElOption']
+    ElRadio: typeof import('element-plus/es')['ElRadio']
+    ElRadioGroup: typeof import('element-plus/es')['ElRadioGroup']
+    ElSelect: typeof import('element-plus/es')['ElSelect']
+    ElSwitch: typeof import('element-plus/es')['ElSwitch']
+    ElTable: typeof import('element-plus/es')['ElTable']
+    ElTableColumn: typeof import('element-plus/es')['ElTableColumn']
+    ElTag: typeof import('element-plus/es')['ElTag']
+    ElTimePicker: typeof import('element-plus/es')['ElTimePicker']
+    ElTooltip: typeof import('element-plus/es')['ElTooltip']
+  }
+}
diff --git a/plugins/tiga/docs/superpowers/plans/2026-06-10-tiga-implementation.md b/plugins/tiga/docs/superpowers/plans/2026-06-10-tiga-implementation.md
new file mode 100644
index 00000000..c56fd911
--- /dev/null
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+# 提肛助手插件实现计划
+
+> **For agentic workers:** REQUIRED SUB-SKILL: Use superpowers:subagent-driven-development (recommended) or superpowers:executing-plans to implement this plan task-by-task. Steps use checkbox (`- [ ]`) syntax for tracking.
+
+**Goal:** 实现提肛助手 Ztools 插件，支持定时提醒、运动引导、统计打卡、教程指南。
+
+**Architecture:** Vue 3 组件化架构，preload 层提供 Node.js 服务（定时器、存储、通知），Vue 层通过 IPC 事件与 preload 层通信。设置页面为主入口，统计、教程为独立页面，运动引导为弹窗组件。
+
+**Tech Stack:** Vue 3 + TypeScript + Vite + Ztools API
+
+---
+
+## 文件结构
+
+| 文件 | 职责 |
+|------|------|
+| `src/types.ts` | 类型定义（Config、StatsData、文案等） |
+| `public/preload/services.js` | Node.js 服务层（定时器、存储、通知） |
+| `public/plugin.json` | 插件配置（features 入口定义） |
+| `src/App.vue` | 路由入口（监听 IPC 事件、组件切换） |
+| `src/Settings/index.vue` | 设置页面（配置项 UI + 存储） |
+| `src/Stats/index.vue` | 统计页面（今日完成、打卡、历史） |
+| `src/ExerciseGuide/index.vue` | 运动引导弹窗（倒计时 + 进度） |
+| `src/Tutorial/index.vue` | 教程页面（渲染 markdown） |
+| `src/assets/tutorial.md` | 教程内容 |
+
+---
+
+## Task 1: 类型定义
+
+**Files:**
+- Create: `src/types.ts`
+
+- [ ] **Step 1: 创建类型定义文件**
+
+```typescript
+// src/types.ts
+
+// 配置数据
+export interface Config {
+  // 提醒设置
+  interval: number              // 提醒间隔（分钟），默认 30
+  workTimeMode: 'single' | 'multi' | 'weekly'  // 工作时段模式
+  workTime: WorkTimeConfig
+  
+  // 提醒与计数
+  reminderMode: 'notify' | 'notify+popup'  // 仅通知 / 通知+弹窗
+  countMode: 'auto' | 'manual'             // 自动计数 / 手动计数
+  
+  // 运动参数
+  exercise: {
+    contractSeconds: number    // 收缩时长（秒）
+    relaxSeconds: number       // 放松时长（秒）
+    repeatCount: number        // 重复次数
+  }
+  
+  // 文案风格
+  style: 'random' | 'normal' | 'funny'
+  
+  // 运行状态
+  enabled: boolean             // 开关启停
+}
+
+// 工作时段配置
+export interface WorkTimeConfig {
+  single: { start: string; end: string }
+  multi: Array<{ start: string; end: string }>
+  weekly: Record<number, { start: string; end: string } | null>
+}
+
+// 统计数据
+export interface StatsData {
+  records: Array<{
+    date: string      // YYYY-MM-DD
+    count: number     // 当日完成次数
+  }>
+}
+
+// 通知文案
+export interface NotificationText {
+  title: string
+  body: string
+}
+
+// 默认配置
+export const DEFAULT_CONFIG: Config = {
+  interval: 30,
+  workTimeMode: 'single',
+  workTime: {
+    single: { start: '09:00', end: '18:00' },
+    multi: [{ start: '09:00', end: '12:00' }, { start: '14:00', end: '18:00' }],
+    weekly: {
+      0: null,  // 周日
+      1: { start: '09:00', end: '18:00' },
+      2: { start: '09:00', end: '18:00' },
+      3: { start: '09:00', end: '18:00' },
+      4: { start: '09:00', end: '18:00' },
+      5: { start: '09:00', end: '18:00' },
+      6: null,  // 周六
+    }
+  },
+  reminderMode: 'notify+popup',
+  countMode: 'manual',
+  exercise: {
+    contractSeconds: 5,
+    relaxSeconds: 5,
+    repeatCount: 10
+  },
+  style: 'random',
+  enabled: true
+}
+
+// 存储键名
+export const STORAGE_KEYS = {
+  config: 'tiga_config',
+  stats: 'tiga_stats'
+}
+
+// 正经文案
+export const NORMAL_TEXT: NotificationText = {
+  title: '提肛提醒',
+  body: '久坐伤身，该做提肛运动了，关爱您的盆底健康。'
+}
+
+// 搞怪文案池
+export const FUNNY_TEXTS: NotificationText[] = [
+  { title: '盆底肌呼叫中心', body: '您的盆底肌已欠费停机，请立即充值（提肛）恢复服务！' },
+  { title: '提肛小助手', body: '别坐了别坐了，屁股要废了！起来动一动，提肛保健康！' },
+  { title: '健康警报', body: '警告：您的臀部已连续静止太久，建议立即启动提肛程序！' },
+  { title: '提肛时间到', body: '收缩、放松，让盆底肌跳起健康的舞蹈！' },
+  { title: '盆底健康守护', body: '提肛一分钟，健康一整天！现在就开始吧～' },
+  { title: '久坐预警', body: '您的屁股正在酝酿抗议，请立即安抚（提肛）！' },
+  { title: '提肛大使', body: '来自未来的你发来消息：感谢现在坚持提肛的我！' },
+  { title: '健康投递', body: '叮咚！您的盆底健康快递已送达，请签收（提肛）！' },
+  { title: '提肛站', body: '下一站：提肛站。请各位乘客做好准备，收缩放松！' },
+  { title: '盆底健身房', body: '您有一张免费的盆底健身券，有效期：现在！' }
+]
+
+// 获取随机文案
+export function getRandomText(style: Config['style']): NotificationText {
+  if (style === 'normal') {
+    return NORMAL_TEXT
+  }
+  
+  const allTexts = [NORMAL_TEXT, ...FUNNY_TEXTS]
+  
+  if (style === 'funny') {
+    const index = Math.floor(Math.random() * FUNNY_TEXTS.length)
+    return FUNNY_TEXTS[index]
+  }
+  
+  // random: 从全部文案中随机
+  const index = Math.floor(Math.random() * allTexts.length)
+  return allTexts[index]
+}
+
+// 计算连续打卡天数
+export function calculateStreak(records: StatsData['records']): number {
+  if (!records.length) return 0
+  
+  const today = new Date().toISOString().split('T')[0]
+  let streak = 0
+  let checkDate = new Date(today)
+  
+  // 按日期降序排序
+  const sortedRecords = [...records].sort((a, b) => b.date.localeCompare(a.date))
+  
+  for (let i = 0; i < 365; i++) {  // 最多检查一年
+    const dateStr = checkDate.toISOString().split('T')[0]
+    const record = sortedRecords.find(r => r.date === dateStr)
+    
+    if (record && record.count > 0) {
+      streak++
+    } else if (record && record.count === 0) {
+      break  // 有记录但 count=0，中断
+    }
+    // 无记录的日期跳过（不算中断）
+    
+    checkDate.setDate(checkDate.getDate() - 1)
+  }
+  
+  return streak
+}
+
+// 获取今日日期字符串
+export function getTodayDate(): string {
+  return new Date().toISOString().split('T')[0]
+}
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add src/types.ts
+git commit -m "feat: add type definitions and utility functions"
+```
+
+---
+
+## Task 2: preload 服务层
+
+**Files:**
+- Modify: `public/preload/services.js`
+
+- [ ] **Step 1: 扩展 preload 服务层**
+
+```javascript
+// public/preload/services.js
+const fs = require('node:fs')
+const path = require('node:path')
+
+// 存储文件路径
+const getStoragePath = (key) => {
+  const userDataPath = window.ztools.getPath('userData')
+  return path.join(userDataPath, `tiga_${key}.json`)
+}
+
+// 桌面通知点击回调存储
+let notificationClickCallback = null
+
+window.services = {
+  // ===== 定时器管理 =====
+  timerId: null,
+  
+  startTimer(intervalMinutes) {
+    if (this.timerId) {
+      clearInterval(this.timerId)
+    }
+    this.timerId = setInterval(() => {
+      this._onTimerTick()
+    }, intervalMinutes * 60 * 1000)
+  },
+  
+  stopTimer() {
+    if (this.timerId) {
+      clearInterval(this.timerId)
+      this.timerId = null
+    }
+  },
+  
+  _onTimerTick() {
+    // 通知 Vue 层定时器触发
+    window.ztools.ipcSend('tiga_timer_tick')
+  },
+  
+  // ===== 工作时段判断 =====
+  isInWorkTime(workTimeConfig, workTimeMode) {
+    const now = new Date()
+    const currentHour = now.getHours()
+    const currentMinute = now.getMinutes()
+    const currentTimeStr = `${currentHour.toString().padStart(2, '0')}:${currentMinute.toString().padStart(2, '0')}`
+    const currentDay = now.getDay()  // 0-6, 0=周日
+    
+    const isInRange = (start, end) => {
+      return currentTimeStr >= start && currentTimeStr <= end
+    }
+    
+    if (workTimeMode === 'single') {
+      return isInRange(workTimeConfig.single.start, workTimeConfig.single.end)
+    }
+    
+    if (workTimeMode === 'multi') {
+      return workTimeConfig.multi.some(period => 
+        isInRange(period.start, period.end)
+      )
+    }
+    
+    if (workTimeMode === 'weekly') {
+      const dayConfig = workTimeConfig.weekly[currentDay]
+      if (!dayConfig) return false  // 该天未配置或为 null
+      return isInRange(dayConfig.start, dayConfig.end)
+    }
+    
+    return false
+  },
+  
+  // ===== 桌面通知 =====
+  sendNotification(title, body) {
+    const notification = new Notification(title, {
+      body: body,
+      requireInteraction: true  // 保持通知不自动消失
+    })
+    
+    notification.onclick = () => {
+      // 通知 Vue 层通知被点击
+      window.ztools.ipcSend('tiga_notification_clicked')
+      notification.close()
+      window.ztools.showMainWindow()
+    }
+  },
+  
+  // ===== 存储 API =====
+  getItem(key) {
+    const filePath = getStoragePath(key)
+    try {
+      if (fs.existsSync(filePath)) {
+        const content = fs.readFileSync(filePath, { encoding: 'utf-8' })
+        return JSON.parse(content)
+      }
+    } catch (e) {
+      console.error('Failed to read storage:', e)
+    }
+    return null
+  },
+  
+  setItem(key, value) {
+    const filePath = getStoragePath(key)
+    try {
+      fs.writeFileSync(filePath, JSON.stringify(value, null, 2), { encoding: 'utf-8' })
+    } catch (e) {
+      console.error('Failed to write storage:', e)
+    }
+  },
+  
+  removeItem(key) {
+    const filePath = getStoragePath(key)
+    try {
+      if (fs.existsSync(filePath)) {
+        fs.unlinkSync(filePath)
+      }
+    } catch (e) {
+      console.error('Failed to remove storage:', e)
+    }
+  },
+  
+  // ===== 初始化 =====
+  init() {
+    // 读取配置，如果存在则启动定时器
+    const config = this.getItem('tiga_config')
+    if (config && config.enabled) {
+      this.startTimer(config.interval)
+    }
+  }
+}
+
+// 初始化
+window.services.init()
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add public/preload/services.js
+git commit -m "feat: extend preload services with timer, notification and storage"
+```
+
+---
+
+## Task 3: plugin.json 配置
+
+**Files:**
+- Modify: `public/plugin.json`
+
+- [ ] **Step 1: 更新 plugin.json**
+
+```json
+{
+  "$schema": "node_modules/@ztools-center/ztools-api-types/resource/ztools.schema.json",
+  "name": "tiga",
+  "title": "提肛助手",
+  "description": "定时提醒提肛运动，关爱久坐族盆底健康",
+  "author": "咖啡八杯",
+  "version": "1.0.0",
+  "main": "index.html",
+  "preload": "preload/services.js",
+  "logo": "logo.png",
+  "development": {
+    "main": "http://localhost:5173"
+  },
+  "features": [
+    {
+      "code": "settings",
+      "explain": "提肛助手设置",
+      "icon": "logo.png",
+      "cmds": ["提肛", "提肛助手", "提肛设置"]
+    },
+    {
+      "code": "stats",
+      "explain": "查看提肛统计",
+      "icon": "logo.png",
+      "cmds": ["提肛统计"]
+    },
+    {
+      "code": "tutorial",
+      "explain": "提肛运动教程",
+      "icon": "logo.png",
+      "cmds": ["提肛教程"]
+    }
+  ]
+}
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add public/plugin.json
+git commit -m "feat: update plugin.json with tiga features"
+```
+
+---
+
+## Task 4: App.vue 路由入口
+
+**Files:**
+- Modify: `src/App.vue`
+
+- [ ] **Step 1: 更新 App.vue 路由**
+
+```vue
+<script setup lang="ts">
+import { onMounted, onUnmounted, ref } from 'vue'
+import Settings from './Settings/index.vue'
+import Stats from './Stats/index.vue'
+import Tutorial from './Tutorial/index.vue'
+import ExerciseGuide from './ExerciseGuide/index.vue'
+import { Config, DEFAULT_CONFIG, STORAGE_KEYS } from './types'
+
+const route = ref('')
+const enterAction = ref<any>({})
+const showExerciseGuide = ref(false)
+const config = ref<Config>(DEFAULT_CONFIG)
+
+// 加载配置
+const loadConfig = async () => {
+  const savedConfig = await window.services.getItem(STORAGE_KEYS.config)
+  if (savedConfig) {
+    config.value = { ...DEFAULT_CONFIG, ...savedConfig }
+  }
+}
+
+// 监听定时器触发
+const handleTimerTick = async () => {
+  // 检查是否启用
+  if (!config.value.enabled) return
+  
+  // 检查是否在工作时段
+  const inWorkTime = window.services.isInWorkTime(config.value.workTime, config.value.workTimeMode)
+  if (!inWorkTime) return
+  
+  // 发送通知
+  const { getRandomText } = await import('./types')
+  const text = getRandomText(config.value.style)
+  window.services.sendNotification(text.title, text.body)
+  
+  // 自动计数模式：直接增加计数
+  if (config.value.countMode === 'auto') {
+    addCount()
+  }
+}
+
+// 监听通知点击
+const handleNotificationClick = () => {
+  // 弹窗模式：显示运动引导
+  if (config.value.reminderMode === 'notify+popup') {
+    showExerciseGuide.value = true
+    window.ztools.showMainWindow()
+  }
+}
+
+// 增加计数
+const addCount = async () => {
+  const { getTodayDate, STORAGE_KEYS } = await import('./types')
+  const today = getTodayDate()
+  const stats = await window.services.getItem(STORAGE_KEYS.stats) || { records: [] }
+  
+  const todayRecord = stats.records.find(r => r.date === today)
+  if (todayRecord) {
+    todayRecord.count++
+  } else {
+    stats.records.push({ date: today, count: 1 })
+  }
+  
+  await window.services.setItem(STORAGE_KEYS.stats, stats)
+}
+
+// 运动完成回调
+const handleExerciseComplete = async () => {
+  showExerciseGuide.value = false
+  await addCount()
+}
+
+// 运动跳过回调
+const handleExerciseSkip = () => {
+  showExerciseGuide.value = false
+}
+
+onMounted(async () => {
+  await loadConfig()
+  
+  // 监听插件进入
+  window.ztools.onPluginEnter((action) => {
+    route.value = action.code
+    enterAction.value = action
+  })
+  
+  // 监听插件退出
+  window.ztools.onPluginOut(() => {
+    route.value = ''
+  })
+  
+  // 监听定时器事件
+  window.ztools.ipcOn('tiga_timer_tick', handleTimerTick)
+  
+  // 监听通知点击事件
+  window.ztools.ipcOn('tiga_notification_clicked', handleNotificationClick)
+})
+
+onUnmounted(() => {
+  window.ztools.ipcOff('tiga_timer_tick', handleTimerTick)
+  window.ztools.ipcOff('tiga_notification_clicked', handleNotificationClick)
+})
+</script>
+
+<template>
+  <Settings v-if="route === 'settings'" :enter-action="enterAction" :config="config" />
+  <Stats v-if="route === 'stats'" :enter-action="enterAction" />
+  <Tutorial v-if="route === 'tutorial'" :enter-action="enterAction" />
+  <ExerciseGuide 
+    v-if="showExerciseGuide" 
+    :exercise="config.exercise"
+    @complete="handleExerciseComplete"
+    @skip="handleExerciseSkip"
+  />
+</template>
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add src/App.vue
+git commit -m "feat: update App.vue with routing and IPC event handling"
+```
+
+---
+
+## Task 5: Settings 设置页面
+
+**Files:**
+- Create: `src/Settings/index.vue`
+
+- [ ] **Step 1: 创建 Settings 页面**
+
+```vue
+<script setup lang="ts">
+import { ref, watch, onMounted } from 'vue'
+import { Config, DEFAULT_CONFIG, STORAGE_KEYS } from '../types'
+
+const props = defineProps<{
+  enterAction: any
+  config: Config
+}>()
+
+const emit = defineEmits<{
+  (e: 'update:config', config: Config): void
+}>()
+
+// 本地配置状态
+const localConfig = ref<Config>({ ...props.config })
+
+// 时段配置状态
+const multiTimeSlots = ref<Array<{ start: string; end: string }>>([])
+const weeklyConfig = ref<Record<number, { start: string; end: string } | null>>({
+  0: null, 1: null, 2: null, 3: null, 4: null, 5: null, 6: null
+})
+
+const weekDays = [
+  { key: 1, label: '周一' },
+  { key: 2, label: '周二' },
+  { key: 3, label: '周三' },
+  { key: 4, label: '周四' },
+  { key: 5, label: '周五' },
+  { key: 6, label: '周六' },
+  { key: 0, label: '周日' },
+]
+
+// 保存配置
+const saveConfig = async () => {
+  // 同步时段配置
+  if (localConfig.value.workTimeMode === 'multi') {
+    localConfig.value.workTime.multi = multiTimeSlots.value
+  } else if (localConfig.value.workTimeMode === 'weekly') {
+    localConfig.value.workTime.weekly = weeklyConfig.value
+  }
+  
+  await window.services.setItem(STORAGE_KEYS.config, localConfig.value)
+  emit('update:config', localConfig.value)
+  
+  // 更新定时器
+  if (localConfig.value.enabled) {
+    window.services.startTimer(localConfig.value.interval)
+  } else {
+    window.services.stopTimer()
+  }
+  
+  window.ztools.showTip('设置已保存')
+}
+
+// 添加时段
+const addTimeSlot = () => {
+  multiTimeSlots.value.push({ start: '09:00', end: '12:00' })
+}
+
+// 删除时段
+const removeTimeSlot = (index: number) => {
+  multiTimeSlots.value.splice(index, 1)
+}
+
+// 清除历史数据确认
+const showClearConfirm = ref(false)
+const clearHistory = async () => {
+  await window.services.removeItem(STORAGE_KEYS.stats)
+  showClearConfirm.value = false
+  window.ztools.showTip('历史数据已清除')
+}
+
+// 初始化时段配置
+onMounted(() => {
+  if (localConfig.value.workTimeMode === 'multi') {
+    multiTimeSlots.value = [...localConfig.value.workTime.multi]
+  } else if (localConfig.value.workTimeMode === 'weekly') {
+    weeklyConfig.value = { ...localConfig.value.workTime.weekly }
+  }
+})
+
+// 监听配置变化
+watch(localConfig, (newConfig) => {
+  if (newConfig.workTimeMode === 'multi' && multiTimeSlots.value.length === 0) {
+    multiTimeSlots.value = [{ start: '09:00', end: '12:00' }]
+  }
+}, { deep: true })
+</script>
+
+<template>
+  <div class="settings">
+    <h1>提肛助手 - 设置</h1>
+    
+    <!-- 提醒间隔 -->
+    <section class="setting-section">
+      <h3>⏱ 提醒间隔</h3>
+      <div class="setting-row">
+        <input 
+          type="number" 
+          v-model.number="localConfig.interval" 
+          min="1" 
+          max="120"
+        />
+        <span>分钟</span>
+      </div>
+    </section>
+    
+    <!-- 工作时段 -->
+    <section class="setting-section">
+      <h3>📅 工作时段</h3>
+      <div class="setting-row">
+        <select v-model="localConfig.workTimeMode">
+          <option value="single">固定时段</option>
+          <option value="multi">多时段</option>
+          <option value="weekly">周几+时段</option>
+        </select>
+      </div>
+      
+      <!-- 固定时段 -->
+      <div v-if="localConfig.workTimeMode === 'single'" class="time-range">
+        <input type="time" v-model="localConfig.workTime.single.start" />
+        <span>至</span>
+        <input type="time" v-model="localConfig.workTime.single.end" />
+      </div>
+      
+      <!-- 多时段 -->
+      <div v-if="localConfig.workTimeMode === 'multi'" class="multi-time">
+        <div v-for="(slot, index) in multiTimeSlots" :key="index" class="time-slot">
+          <input type="time" v-model="slot.start" />
+          <span>至</span>
+          <input type="time" v-model="slot.end" />
+          <button @click="removeTimeSlot(index)" class="remove-btn">删除</button>
+        </div>
+        <button @click="addTimeSlot" class="add-btn">+ 添加时段</button>
+      </div>
+      
+      <!-- 周几时段 -->
+      <div v-if="localConfig.workTimeMode === 'weekly'" class="weekly-time">
+        <div v-for="day in weekDays" :key="day.key" class="day-config">
+          <label>
+            <input 
+              type="checkbox" 
+              :checked="weeklyConfig[day.key] !== null"
+              @change="weeklyConfig[day.key] = $event.target.checked ? { start: '09:00', end: '18:00' } : null"
+            />
+            {{ day.label }}
+          </label>
+          <div v-if="weeklyConfig[day.key]" class="time-range">
+            <input type="time" v-model="weeklyConfig[day.key].start" />
+            <span>至</span>
+            <input type="time" v-model="weeklyConfig[day.key].end" />
+          </div>
+        </div>
+      </div>
+    </section>
+    
+    <!-- 提醒方式 -->
+    <section class="setting-section">
+      <h3>🔔 提醒方式</h3>
+      <div class="radio-group">
+        <label>
+          <input type="radio" v-model="localConfig.reminderMode" value="notify" />
+          仅桌面通知
+        </label>
+        <label>
+          <input type="radio" v-model="localConfig.reminderMode" value="notify+popup" />
+          桌面通知 + 弹窗
+        </label>
+      </div>
+    </section>
+    
+    <!-- 计数方式 -->
+    <section class="setting-section">
+      <h3>📊 计数方式</h3>
+      <div class="radio-group">
+        <label>
+          <input type="radio" v-model="localConfig.countMode" value="auto" />
+          自动计数（提醒即计数）
+        </label>
+        <label>
+          <input type="radio" v-model="localConfig.countMode" value="manual" />
+          手动计数（需确认完成）
+        </label>
+      </div>
+    </section>
+    
+    <!-- 运动参数 -->
+    <section class="setting-section">
+      <h3>🎯 运动参数</h3>
+      <div class="setting-row">
+        <label>收缩时长:</label>
+        <input type="number" v-model.number="localConfig.exercise.contractSeconds" min="1" max="30" />
+        <span>秒</span>
+      </div>
+      <div class="setting-row">
+        <label>放松时长:</label>
+        <input type="number" v-model.number="localConfig.exercise.relaxSeconds" min="1" max="30" />
+        <span>秒</span>
+      </div>
+      <div class="setting-row">
+        <label>重复次数:</label>
+        <input type="number" v-model.number="localConfig.exercise.repeatCount" min="1" max="30" />
+        <span>次</span>
+      </div>
+    </section>
+    
+    <!-- 文案风格 -->
+    <section class="setting-section">
+      <h3>✨ 文案风格</h3>
+      <div class="setting-row">
+        <select v-model="localConfig.style">
+          <option value="random">随机</option>
+          <option value="normal">正经</option>
+          <option value="funny">搞怪</option>
+        </select>
+      </div>
+    </section>
+    
+    <!-- 运行状态 -->
+    <section class="setting-section">
+      <h3>⚡ 运行状态</h3>
+      <div class="toggle-group">
+        <label>
+          <input type="radio" v-model="localConfig.enabled" :value="true" />
+          已开启
+        </label>
+        <label>
+          <input type="radio" v-model="localConfig.enabled" :value="false" />
+          已暂停
+        </label>
+      </div>
+    </section>
+    
+    <!-- 清除历史 -->
+    <section class="setting-section">
+      <h3>🗑 清除历史数据</h3>
+      <button @click="showClearConfirm = true" class="clear-btn">清除所有记录</button>
+    </section>
+    
+    <!-- 保存按钮 -->
+    <button @click="saveConfig" class="save-btn">保存设置</button>
+    
+    <!-- 清除确认弹窗 -->
+    <div v-if="showClearConfirm" class="confirm-dialog">
+      <div class="dialog-content">
+        <p>确定要清除所有历史数据吗？此操作不可恢复。</p>
+        <div class="dialog-buttons">
+          <button @click="clearHistory">确定清除</button>
+          <button @click="showClearConfirm = false">取消</button>
+        </div>
+      </div>
+    </div>
+  </div>
+</template>
+
+<style scoped>
+.settings {
+  padding: 20px;
+  max-width: 400px;
+}
+
+h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.setting-section {
+  margin-bottom: 20px;
+  padding-bottom: 15px;
+  border-bottom: 1px solid var(--border-color, #ddd);
+}
+
+.setting-section h3 {
+  margin-bottom: 10px;
+  font-size: 14px;
+}
+
+.setting-row {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+  margin-bottom: 8px;
+}
+
+.setting-row input[type="number"],
+.setting-row input[type="time"],
+.setting-row select {
+  padding: 4px 8px;
+  border: 1px solid var(--border-color, #ddd);
+  border-radius: 4px;
+  background: var(--bg-color, #fff);
+  color: var(--text-color, #333);
+}
+
+.time-range {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+  margin-top: 10px;
+}
+
+.multi-time .time-slot {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+  margin-bottom: 8px;
+}
+
+.remove-btn {
+  padding: 2px 8px;
+  background: #ff6b6b;
+  color: white;
+  font-size: 12px;
+}
+
+.add-btn {
+  padding: 4px 12px;
+  background: #4caf50;
+  color: white;
+}
+
+.weekly-time .day-config {
+  margin-bottom: 10px;
+}
+
+.weekly-time .day-config label {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+}
+
+.radio-group,
+.toggle-group {
+  display: flex;
+  flex-direction: column;
+  gap: 8px;
+}
+
+.radio-group label,
+.toggle-group label {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+}
+
+.clear-btn {
+  padding: 6px 12px;
+  background: #ff6b6b;
+  color: white;
+}
+
+.save-btn {
+  width: 100%;
+  padding: 10px;
+  margin-top: 20px;
+}
+
+.confirm-dialog {
+  position: fixed;
+  top: 0;
+  left: 0;
+  right: 0;
+  bottom: 0;
+  background: rgba(0, 0, 0, 0.5);
+  display: flex;
+  justify-content: center;
+  align-items: center;
+}
+
+.dialog-content {
+  background: var(--bg-color, #fff);
+  padding: 20px;
+  border-radius: 8px;
+  max-width: 300px;
+}
+
+.dialog-buttons {
+  display: flex;
+  justify-content: center;
+  gap: 10px;
+  margin-top: 15px;
+}
+</style>
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add src/Settings/index.vue
+git commit -m "feat: create Settings page with all configuration options"
+```
+
+---
+
+## Task 6: Stats 统计页面
+
+**Files:**
+- Create: `src/Stats/index.vue`
+
+- [ ] **Step 1: 创建 Stats 页面**
+
+```vue
+<script setup lang="ts">
+import { ref, onMounted, computed } from 'vue'
+import { StatsData, STORAGE_KEYS, calculateStreak, getTodayDate } from '../types'
+
+const props = defineProps<{
+  enterAction: any
+}>()
+
+const stats = ref<StatsData>({ records: [] })
+
+// 今日完成次数
+const todayCount = computed(() => {
+  const today = getTodayDate()
+  const record = stats.value.records.find(r => r.date === today)
+  return record?.count || 0
+})
+
+// 连续打卡天数
+const streakDays = computed(() => {
+  return calculateStreak(stats.value.records)
+})
+
+// 历史记录（按日期降序）
+const sortedRecords = computed(() => {
+  return [...stats.value.records].sort((a, b) => b.date.localeCompare(a.date))
+})
+
+// 加载统计数据
+const loadStats = async () => {
+  const savedStats = await window.services.getItem(STORAGE_KEYS.stats)
+  if (savedStats) {
+    stats.value = savedStats
+  }
+}
+
+onMounted(async () => {
+  await loadStats()
+})
+</script>
+
+<template>
+  <div class="stats">
+    <h1>提肛助手 - 统计</h1>
+    
+    <!-- 今日统计 -->
+    <section class="stats-section">
+      <h3>📈 今日统计</h3>
+      <div class="stat-card">
+        <div class="stat-item">
+          <span class="stat-label">今日完成</span>
+          <span class="stat-value">{{ todayCount }} 次</span>
+        </div>
+      </div>
+    </section>
+    
+    <!-- 连续打卡 -->
+    <section class="stats-section">
+      <h3>🔥 连续打卡</h3>
+      <div class="stat-card">
+        <div class="stat-item">
+          <span class="stat-label">已连续打卡</span>
+          <span class="stat-value">{{ streakDays }} 天</span>
+        </div>
+        <p class="stat-note">只要当天有完成就算打卡</p>
+      </div>
+    </section>
+    
+    <!-- 历史记录 -->
+    <section class="stats-section">
+      <h3>📋 历史记录</h3>
+      <div class="history-list">
+        <div v-if="sortedRecords.length === 0" class="empty-tip">
+          暂无记录，开始你的第一次提肛吧！
+        </div>
+        <div v-for="record in sortedRecords" :key="record.date" class="history-item">
+          <span class="history-date">{{ record.date }}</span>
+          <span class="history-count">完成 {{ record.count }} 次</span>
+        </div>
+      </div>
+    </section>
+    
+    <!-- 提示 -->
+    <p class="footer-note">打卡记录长期保留，可到设置页清除</p>
+  </div>
+</template>
+
+<style scoped>
+.stats {
+  padding: 20px;
+  max-width: 400px;
+}
+
+h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.stats-section {
+  margin-bottom: 20px;
+  padding-bottom: 15px;
+  border-bottom: 1px solid var(--border-color, #ddd);
+}
+
+.stats-section h3 {
+  margin-bottom: 10px;
+  font-size: 14px;
+}
+
+.stat-card {
+  background: var(--bg-color, #fff);
+  padding: 15px;
+  border-radius: 8px;
+  border: 1px solid var(--border-color, #ddd);
+}
+
+.stat-item {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+}
+
+.stat-label {
+  font-size: 14px;
+  color: var(--text-color, #666);
+}
+
+.stat-value {
+  font-size: 18px;
+  font-weight: bold;
+  color: var(--blue, #58a4f6);
+}
+
+.stat-note {
+  margin-top: 8px;
+  font-size: 12px;
+  color: var(--text-color, #999);
+}
+
+.history-list {
+  max-height: 200px;
+  overflow-y: auto;
+}
+
+.empty-tip {
+  text-align: center;
+  color: var(--text-color, #999);
+  padding: 20px;
+}
+
+.history-item {
+  display: flex;
+  justify-content: space-between;
+  padding: 8px 12px;
+  border-bottom: 1px solid var(--border-color, #eee);
+}
+
+.history-date {
+  color: var(--text-color, #666);
+}
+
+.history-count {
+  color: var(--blue, #58a4f6);
+}
+
+.footer-note {
+  text-align: center;
+  font-size: 12px;
+  color: var(--text-color, #999);
+}
+</style>
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add src/Stats/index.vue
+git commit -m "feat: create Stats page with today count and streak display"
+```
+
+---
+
+## Task 7: ExerciseGuide 运动引导弹窗
+
+**Files:**
+- Create: `src/ExerciseGuide/index.vue`
+
+- [ ] **Step 1: 创建 ExerciseGuide 弹窗**
+
+```vue
+<script setup lang="ts">
+import { ref, computed, watch, onMounted, onUnmounted } from 'vue'
+
+const props = defineProps<{
+  exercise: {
+    contractSeconds: number
+    relaxSeconds: number
+    repeatCount: number
+  }
+}>()
+
+const emit = defineEmits<{
+  (e: 'complete'): void
+  (e: 'skip'): void
+}>()
+
+// 运动状态
+const phase = ref<'contract' | 'relax' | 'done'>('contract')
+const currentRound = ref(1)
+const secondsLeft = ref(props.exercise.contractSeconds)
+const isRunning = ref(true)
+
+// 进度百分比
+const progress = computed(() => {
+  const totalSeconds = phase.value === 'contract' 
+    ? props.exercise.contractSeconds 
+    : props.exercise.relaxSeconds
+  return ((totalSeconds - secondsLeft.value) / totalSeconds) * 100
+})
+
+// 阶段文字
+const phaseText = computed(() => {
+  if (phase.value === 'contract') return '收缩中...'
+  if (phase.value === 'relax') return '放松中...'
+  return '运动已完成！'
+})
+
+// 倒计时
+let timer: number | null = null
+
+const tick = () => {
+  if (!isRunning.value) return
+  
+  secondsLeft.value--
+  
+  if (secondsLeft.value <= 0) {
+    // 当前阶段结束
+    if (phase.value === 'contract') {
+      // 切换到放松阶段
+      phase.value = 'relax'
+      secondsLeft.value = props.exercise.relaxSeconds
+    } else if (phase.value === 'relax') {
+      // 放松阶段结束，检查是否还有下一轮
+      if (currentRound.value < props.exercise.repeatCount) {
+        currentRound.value++
+        phase.value = 'contract'
+        secondsLeft.value = props.exercise.contractSeconds
+      } else {
+        // 全部完成
+        phase.value = 'done'
+        isRunning.value = false
+        if (timer) clearInterval(timer)
+      }
+    }
+  }
+}
+
+onMounted(() => {
+  timer = window.setInterval(tick, 1000)
+})
+
+onUnmounted(() => {
+  if (timer) clearInterval(timer)
+})
+
+// 手动完成
+const handleComplete = () => {
+  emit('complete')
+}
+
+// 跳过
+const handleSkip = () => {
+  emit('skip')
+}
+</script>
+
+<template>
+  <div class="exercise-guide">
+    <div class="guide-content">
+      <!-- 阶段标题 -->
+      <h2 class="phase-title">{{ phaseText }}</h2>
+      
+      <!-- 倒计时显示（运动中） -->
+      <div v-if="phase !== 'done'" class="countdown">
+        <div class="seconds-display">
+          <span class="seconds-number">{{ secondsLeft }}</span>
+          <span class="seconds-unit">秒</span>
+        </div>
+        
+        <!-- 进度条 -->
+        <div class="progress-bar">
+          <div class="progress-fill" :style="{ width: progress + '%' }"></div>
+        </div>
+        
+        <!-- 进度信息 -->
+        <p class="round-info">第 {{ currentRound }} / {{ exercise.repeatCount }} 次</p>
+      </div>
+      
+      <!-- 完成按钮（运动结束后） -->
+      <div v-if="phase === 'done'" class="done-buttons">
+        <button @click="handleComplete" class="complete-btn">已完成</button>
+        <button @click="handleSkip" class="skip-btn">跳过</button>
+      </div>
+      
+      <!-- 提示（运动中） -->
+      <p v-if="phase !== 'done'" class="hint">
+        请按照节奏收缩和放松盆底肌
+      </p>
+    </div>
+  </div>
+</template>
+
+<style scoped>
+.exercise-guide {
+  position: fixed;
+  top: 0;
+  left: 0;
+  right: 0;
+  bottom: 0;
+  background: rgba(0, 0, 0, 0.8);
+  display: flex;
+  justify-content: center;
+  align-items: center;
+  z-index: 1000;
+}
+
+.guide-content {
+  background: var(--bg-color, #fff);
+  padding: 30px 40px;
+  border-radius: 16px;
+  text-align: center;
+  max-width: 300px;
+}
+
+.phase-title {
+  font-size: 20px;
+  margin-bottom: 20px;
+  color: var(--text-color, #333);
+}
+
+.countdown {
+  margin-bottom: 20px;
+}
+
+.seconds-display {
+  display: flex;
+  justify-content: center;
+  align-items: baseline;
+  gap: 4px;
+}
+
+.seconds-number {
+  font-size: 48px;
+  font-weight: bold;
+  color: var(--blue, #58a4f6);
+}
+
+.seconds-unit {
+  font-size: 16px;
+  color: var(--text-color, #666);
+}
+
+.progress-bar {
+  width: 100%;
+  height: 8px;
+  background: var(--border-color, #ddd);
+  border-radius: 4px;
+  margin: 15px 0;
+  overflow: hidden;
+}
+
+.progress-fill {
+  height: 100%;
+  background: var(--blue, #58a4f6);
+  border-radius: 4px;
+  transition: width 0.3s ease;
+}
+
+.round-info {
+  font-size: 14px;
+  color: var(--text-color, #666);
+}
+
+.done-buttons {
+  display: flex;
+  justify-content: center;
+  gap: 15px;
+  margin-top: 20px;
+}
+
+.complete-btn {
+  padding: 10px 30px;
+  background: #4caf50;
+  color: white;
+  font-size: 16px;
+}
+
+.skip-btn {
+  padding: 10px 30px;
+  background: #999;
+  color: white;
+  font-size: 16px;
+}
+
+.hint {
+  font-size: 12px;
+  color: var(--text-color, #999);
+  margin-top: 15px;
+}
+</style>
+```
+
+- [ ] **Step 2: Commit**
+
+```bash
+git add src/ExerciseGuide/index.vue
+git commit -m "feat: create ExerciseGuide popup with countdown and progress"
+```
+
+---
+
+## Task 8: Tutorial 教程页面
+
+**Files:**
+- Create: `src/Tutorial/index.vue`
+- Create: `src/assets/tutorial.md`
+
+- [ ] **Step 1: 创建教程 markdown 内容**
+
+```markdown
+# 提肛运动指南
+
+## 什么是提肛运动？
+
+提肛运动是一种锻炼盆底肌的简单运动，通过有意识地收缩和放松肛门括约肌及相关肌肉群，增强盆底肌肉力量，改善盆底功能。
+
+盆底肌像一张"吊网"，支撑着膀胱、子宫、直肠等器官。久坐、怀孕、 aging 等因素会导致盆底肌松弛，引发尿失禁、便秘等问题。
+
+## 正确姿势
+
+### 基本要点
+
+1. **姿势选择**：坐姿、站姿、躺姿均可，初学者建议坐姿或躺姿
+2. **身体放松**：保持全身放松，避免用力过猛
+3. **呼吸自然**：不要憋气，保持正常呼吸节奏
+
+### 动作步骤
+
+1. 吸气时收缩肛门和会阴部肌肉（像憋尿的感觉）
+2. 保持收缩 3-5 秒
+3. 呼气时缓慢放松肌肉
+4. 休息 3-5 秒后重复
+
+## 呼吸配合
+
+正确的呼吸配合能增强锻炼效果：
+
+- **收缩时**：吸气或屏息均可，找到适合自己的方式
+- **放松时**：呼气，感受肌肉完全放松
+
+建议初学者：收缩时吸气，放松时呼气，节奏自然。
+
+## 注意事项
+
+### 常见错误
+
+- ❌ 收缩时憋气太久
+- ❌ 用力过猛、过快
+- ❌ 收缩腹部或臀部肌肉（应只收缩盆底肌）
+- ❌ 练习过于频繁（建议间隔 2-3 小时）
+
+### 建议
+
+- ✅ 循序渐进，从短时间开始
+- ✅ 每天练习 3-4 次，每次 10-15 个循环
+- ✅ 坚持 3 个月以上才能看到明显效果
+- ✅ 如有不适，请咨询医生
+
+## 盆底肌健康小贴士
+
+1. 避免长时间久坐，每小时起身活动
+2. 保持健康体重，减轻盆底压力
+3. 多喝水，预防便秘
+4. 定期进行提肛运动，养成习惯
+
+---
+
+💪 坚持提肛，守护盆底健康！
+```
+
+- [ ] **Step 2: 创建 Tutorial 页面**
+
+```vue
+<script setup lang="ts">
+import { ref, onMounted } from 'vue'
+import tutorialContent from '../assets/tutorial.md?raw'
+
+const props = defineProps<{
+  enterAction: any
+}>()
+
+const content = ref(tutorialContent)
+
+// 简单 markdown 渲染
+const renderedContent = ref('')
+
+const renderMarkdown = (md: string) => {
+  let html = md
+  
+  // 标题
+  html = html.replace(/^### (.*$)/gm, '<h3>$1</h3>')
+  html = html.replace(/^## (.*$)/gm, '<h2>$1</h2>')
+  html = html.replace(/^# (.*$)/gm, '<h1>$1</h1>')
+  
+  // 列表
+  html = html.replace(/^\- ✅ (.*$)/gm, '<li class="good">$1</li>')
+  html = html.replace(/^\- ❌ (.*$)/gm, '<li class="bad">$1</li>')
+  html = html.replace(/^\- (.*$)/gm, '<li>$1</li>')
+  html = html.replace(/(<li.*<\/li>\n?)+/g, '<ul>$&</ul>')
+  
+  // 数字列表
+  html = html.replace(/^\d+\. (.*$)/gm, '<li>$1</li>')
+  html = html.replace(/(<li>.*<\/li>\n?)+/g, '<ol>$&</ol>')
+  
+  // 分割线
+  html = html.replace(/^---$/gm, '<hr>')
+  
+  // 强调
+  html = html.replace(/\*\*(.*?)\*\*/g, '<strong>$1</strong>')
+  
+  // 段落
+  html = html.replace(/^(?!<[hulol]|<hr|<li|<\/)(.*$)/gm, '<p>$1</p>')
+  
+  return html
+}
+
+onMounted(() => {
+  renderedContent.value = renderMarkdown(content.value)
+})
+</script>
+
+<template>
+  <div class="tutorial">
+    <h1>提肛助手 - 教程</h1>
+    <div class="tutorial-content" v-html="renderedContent"></div>
+  </div>
+</template>
+
+<style scoped>
+.tutorial {
+  padding: 20px;
+  max-width: 500px;
+  overflow-y: auto;
+}
+
+.tutorial h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.tutorial-content {
+  line-height: 1.8;
+}
+
+.tutorial-content h1 {
+  font-size: 16px;
+  margin-top: 20px;
+  margin-bottom: 10px;
+}
+
+.tutorial-content h2 {
+  font-size: 14px;
+  margin-top: 15px;
+  margin-bottom: 8px;
+  color: var(--blue, #58a4f6);
+}
+
+.tutorial-content h3 {
+  font-size: 13px;
+  margin-top: 10px;
+  margin-bottom: 5px;
+}
+
+.tutorial-content p {
+  margin-bottom: 10px;
+}
+
+.tutorial-content ul,
+.tutorial-content ol {
+  margin-bottom: 10px;
+  padding-left: 20px;
+}
+
+.tutorial-content li {
+  margin-bottom: 5px;
+}
+
+.tutorial-content li.good {
+  color: #4caf50;
+}
+
+.tutorial-content li.bad {
+  color: #f44336;
+}
+
+.tutorial-content hr {
+  border: none;
+  border-top: 1px solid var(--border-color, #ddd);
+  margin: 15px 0;
+}
+
+.tutorial-content strong {
+  color: var(--blue, #58a4f6);
+}
+</style>
+```
+
+- [ ] **Step 3: Commit**
+
+```bash
+git add src/Tutorial/index.vue src/assets/tutorial.md
+git commit -m "feat: create Tutorial page with markdown content"
+```
+
+---
+
+## Task 9: 清理旧文件
+
+**Files:**
+- Delete: `src/Hello/index.vue`
+- Delete: `src/Read/index.vue`
+- Delete: `src/Write/index.vue`
+- Modify: `README.md` (更新文档)
+
+- [ ] **Step 1: 删除旧的示例组件**
+
+```bash
+rm -rf src/Hello src/Read src/Write
+```
+
+- [ ] **Step 2: 更新 README.md**
+
+```markdown
+# tiga
+
+> 定时提醒提肛运动，关爱久坐族盆底健康
+
+这是一个使用 **Vue 3 + Vite + TypeScript** 构建的 ZTools 插件。
+
+## ✨ 功能特性
+
+- **定时提醒** - 可自定义提醒间隔（默认 30 分钟）及工作时段
+- **桌面通知** - 到点发送桌面通知，支持多种文案风格
+- **运动引导** - 弹窗展示收缩/放松倒计时过程，引导用户完成运动
+- **教程指南** - 图文并茂的提肛姿势指南与呼吸配合教程
+- **统计打卡** - 每日完成次数统计与连续打卡记录
+
+## 🚀 快速开始
+
+### 安装依赖
+
+```bash
+npm install
+```
+
+### 开发模式
+
+```bash
+npm run dev
+```
+
+### 构建生产版本
+
+```bash
+npm run build
+```
+
+## 📖 使用说明
+
+- 输入 `提肛` 或 `提肛助手` 进入设置页面
+- 输入 `提肛统计` 查看完成记录
+- 输入 `提肛教程` 学习正确姿势
+
+## 📄 开源协议
+
+MIT License
+```
+
+- [ ] **Step 3: Commit**
+
+```bash
+git add -A
+git commit -m "chore: remove old example components and update README"
+```
+
+---
+
+## Task 10: 构建测试
+
+**Files:**
+- None (验证构建)
+
+- [ ] **Step 1: 运行构建**
+
+```bash
+npm run build
+```
+
+Expected: 构建成功，输出到 `dist/` 目录
+
+- [ ] **Step 2: 检查构建产物**
+
+```bash
+ls dist/
+```
+
+Expected: 包含 `index.html`、JS、CSS 等文件
+
+---
+
+## Spec Coverage Check
+
+| Spec Requirement | Task Coverage |
+|-----------------|---------------|
+| 定时提醒间隔配置 | Task 1 (types), Task 5 (Settings) |
+| 工作时段配置 | Task 1 (types), Task 5 (Settings), Task 2 (isInWorkTime) |
+| 桌面通知 | Task 2 (sendNotification) |
+| 文案风格切换 | Task 1 (getRandomText), Task 5 (Settings) |
+| 运动引导弹窗 | Task 7 (ExerciseGuide) |
+| 运动参数配置 | Task 1 (types), Task 5 (Settings) |
+| 统计展示 | Task 6 (Stats) |
+| 连续打卡计算 | Task 1 (calculateStreak), Task 6 (Stats) |
+| 教程页面 | Task 8 (Tutorial) |
+| 开关启停 | Task 5 (Settings), Task 2 (startTimer/stopTimer) |
+| 清除历史 | Task 5 (Settings) |
+| IPC 事件通信 | Task 2 (ipcSend), Task 4 (App.vue ipcOn) |
+
+✅ All requirements covered.
+
+---
+
+## Placeholder Check
+
+- ✅ No "TBD" or "TODO" placeholders
+- ✅ All code blocks contain complete implementation
+- ✅ All file paths are exact
+- ✅ No references to undefined types/functions
+
+---
+
+## Type Consistency Check
+
+- ✅ `Config` interface used consistently in Task 1, 4, 5
+- ✅ `StatsData` interface used consistently in Task 1, 6
+- ✅ `STORAGE_KEYS` used consistently in Task 1, 2, 4, 5, 6
+- ✅ `getRandomText` defined in Task 1, used in Task 4
+- ✅ `calculateStreak` defined in Task 1, used in Task 6
+- ✅ `getTodayDate` defined in Task 1, used in Task 4, 6
+
+---
+
+Plan complete and saved to `docs/superpowers/plans/2026-06-10-tiga-implementation.md`.
+
+**Two execution options:**
+
+**1. Subagent-Driven (recommended)** - I dispatch a fresh subagent per task, review between tasks, fast iteration
+
+**2. Inline Execution** - Execute tasks in this session using executing-plans, batch execution with checkpoints
+
+Which approach?
\ No newline at end of file
diff --git a/plugins/tiga/docs/superpowers/specs/2026-06-10-tiga-design.md b/plugins/tiga/docs/superpowers/specs/2026-06-10-tiga-design.md
new file mode 100644
index 00000000..9ff25d25
--- /dev/null
+++ b/plugins/tiga/docs/superpowers/specs/2026-06-10-tiga-design.md
@@ -0,0 +1,347 @@
+# 提肛助手插件设计文档
+
+> 定时提醒提肛运动，关爱久坐族盆底健康
+
+## 概述
+
+提肛助手是一个 Ztools 插件，帮助久坐用户养成提肛运动的习惯。通过定时提醒、运动引导、统计分析等功能，让盆底肌锻炼成为日常习惯。
+
+## 功能清单
+
+| 功能模块 | 描述 |
+|---------|------|
+| 定时提醒 | 可自定义提醒间隔（默认 30 分钟）及工作时段 |
+| 桌面通知 | 到点发送桌面通知，支持多种文案风格 |
+| 运动引导 | 弹窗展示收缩/放松倒计时过程，引导用户完成运动 |
+| 教程指南 | 图文并茂的提肛姿势指南与呼吸配合教程 |
+| 统计打卡 | 每日完成次数统计与连续打卡记录 |
+
+---
+
+## 架构设计
+
+### 文件结构
+
+```
+tiga/
+├── public/
+│   ├── logo.png                    # 插件图标
+│   ├── plugin.json                 # 插件配置（features 入口）
+│   └── preload/
+│       ├── package.json
+│       └── services.js             # Node.js 服务层
+│           ├── 定时器管理
+│           ├── 工作时段判断
+│           ├── 桌面通知发送
+│           └── 本地存储读写
+│
+├── src/
+│   ├── App.vue                     # 路由入口
+│   ├── main.ts                     # 应用入口
+│   ├── main.css                    # 全局样式
+│   │
+│   ├── Settings/                   # 设置模块（主入口）
+│   │   └── index.vue               # 设置页面
+│   │
+│   ├── Stats/                      # 统计模块
+│   │   └── index.vue               # 统计展示页面
+│   │
+│   ├── ExerciseGuide/              # 运动引导弹窗
+│   │   └── index.vue               # 倒计时引导界面
+│   │
+│   ├── Tutorial/                   # 教程模块
+│   │   └── index.vue               # 教程展示页面
+│   │
+│   └── assets/
+│       └── tutorial.md             # 提肛教程内容
+```
+
+### 数据流
+
+```
+用户设置 → preload 层启动定时器
+         → 定时器到达 → 检查工作时段 → 发送桌面通知
+         → 用户点击通知 → Vue 层弹出 ExerciseGuide
+         → 用户完成运动 → 更新统计数据 → 存储到本地
+```
+
+---
+
+## 模块详细设计
+
+### 1. Settings 设置页面
+
+**功能**：用户配置所有提醒参数，作为插件主入口。
+
+**配置项**：
+
+| 配置项 | 类型 | 默认值 | 说明 |
+|-------|------|-------|------|
+| 提醒间隔 | number | 30 | 分钟 |
+| 工作时段模式 | enum | single | single/multi/weekly |
+| 固定时段 | object | 09:00-18:00 | start, end |
+| 多时段 | array | - | 多个时间段 |
+| 周几时段 | object | - | 按周几配置时段 |
+| 提醒方式 | enum | notify+popup | 仅通知 / 通知+弹窗 |
+| 计数方式 | enum | manual | 自动计数 / 手动计数 |
+| 收缩时长 | number | 5 | 秒 |
+| 放松时长 | number | 5 | 秒 |
+| 重复次数 | number | 10 | 次 |
+| 文案风格 | enum | random | 随机/正经/搞怪 |
+| 运行状态 | boolean | true | 开关启停 |
+
+**工作时段模式说明**：
+
+- **固定时段 (single)**：单个时间范围，如 09:00 - 18:00
+- **多时段 (multi)**：多个时间段，如 09:00-12:00, 14:00-18:00，支持添加/删除
+- **周几时段 (weekly)**：按周一到周日配置，未选中的日子不提醒
+
+---
+
+### 2. Stats 统计页面
+
+**功能**：展示今日完成次数、连续打卡天数、历史记录。
+
+**数据展示**：
+
+- 今日完成次数
+- 连续打卡天数（只要有完成就算打卡）
+- 历史记录列表（日期 + 完成次数）
+- 清除历史确认弹窗
+
+**连续打卡计算逻辑**：
+
+- 从最近一天往前遍历记录
+- 遇到 count > 0 继续计算
+- 遇到 count = 0 停止，返回累计天数
+- 跳过未记录日期（不算中断）
+
+---
+
+### 3. ExerciseGuide 运动引导弹窗
+
+**功能**：展示收缩/放松倒计时，引导用户完成运动。
+
+**运动流程**：
+
+1. 收缩阶段：显示"收缩中..." + 倒计时秒数 + 进度条
+2. 放松阶段：自动切换，显示"放松中..." + 倒计时 + 进度条
+3. 重复循环：按配置次数执行
+4. 结束提示：显示"已完成"/"跳过"按钮
+
+**按钮行为**：
+
+- 点击"已完成" → 关闭弹窗 → 计数一次 → 更新统计
+- 点击"跳过" → 关闭弹窗 → 不计数
+
+---
+
+### 4. Tutorial 教程页面
+
+**功能**：渲染 markdown 教程内容，展示提肛运动指南。
+
+**内容**：
+
+- 什么是提肛运动
+- 正确姿势
+- 呼吸配合
+- 注意事项
+
+**渲染方式**：Vue 组件渲染 markdown，样式适配 Ztools 主题。
+
+---
+
+### 5. preload/services.js 服务层
+
+**核心职责**：
+
+```javascript
+window.services = {
+  // 定时器管理
+  startTimer(intervalMinutes, callback),
+  stopTimer(),
+  updateTimer(intervalMinutes),
+  
+  // 工作时段判断
+  isInWorkTime(workTimeConfig),
+  
+  // 桌面通知
+  sendNotification(title, body, onClickCallback),
+  
+  // 存储 API
+  getItem(key),
+  setItem(key, value),
+  removeItem(key)
+}
+```
+
+---
+
+## 数据存储设计
+
+### 数据结构
+
+```typescript
+// 配置数据
+interface Config {
+  interval: number              // 提醒间隔（分钟）
+  workTimeMode: 'single' | 'multi' | 'weekly'
+  workTime: {
+    single: { start: string, end: string }
+    multi: Array<{ start: string, end: string }>
+    weekly: Record<number, { start: string, end: string }>
+  }
+  reminderMode: 'notify' | 'notify+popup'
+  countMode: 'auto' | 'manual'
+  exercise: {
+    contractSeconds: number
+    relaxSeconds: number
+    repeatCount: number
+  }
+  style: 'random' | 'normal' | 'funny'
+  enabled: boolean
+}
+
+// 统计数据
+interface StatsData {
+  records: Array<{
+    date: string      // YYYY-MM-DD
+    count: number     // 当日完成次数
+  }>
+}
+```
+
+### 存储键名
+
+```typescript
+const STORAGE_KEYS = {
+  config: 'tiga_config',
+  stats: 'tiga_stats'
+}
+```
+
+### 存储方式
+
+使用 `window.ztools` 提供的存储 API：
+
+- `window.ztools.getItem(key)` - 读取
+- `window.ztools.setItem(key, value)` - 写入
+- `window.ztools.removeItem(key)` - 删除
+
+---
+
+## 通知文案设计
+
+### 正经风格
+
+```json
+{
+  "title": "提肛提醒",
+  "body": "久坐伤身，该做提肛运动了，关爱您的盆底健康。"
+}
+```
+
+### 搞怪风格（文案池）
+
+```json
+[
+  {
+    "title": "盆底肌呼叫中心",
+    "body": "您的盆底肌已欠费停机，请立即充值（提肛）恢复服务！"
+  },
+  {
+    "title": "提肛小助手",
+    "body": "别坐了别坐了，屁股要废了！起来动一动，提肛保健康！"
+  },
+  {
+    "title": "健康警报",
+    "body": "警告：您的臀部已连续静止太久，建议立即启动提肛程序！"
+  },
+  {
+    "title": "提肛时间到",
+    "body": "收缩、放松，让盆底肌跳起健康的舞蹈！"
+  },
+  {
+    "title": "盆底健康守护",
+    "body": "提肛一分钟，健康一整天！现在就开始吧～"
+  },
+  {
+    "title": "久坐预警",
+    "body": "您的屁股正在酝酿抗议，请立即安抚（提肛）！"
+  },
+  {
+    "title": "提肛大使",
+    "body": "来自未来的你发来消息：感谢现在坚持提肛的我！"
+  },
+  {
+    "title": "健康投递",
+    "body": "叮咚！您的盆底健康快递已送达，请签收（提肛）！"
+  },
+  {
+    "title": "提肛站",
+    "body": "下一站：提肛站。请各位乘客做好准备，收缩放松！"
+  },
+  {
+    "title": "盆底健身房",
+    "body": "您有一张免费的盆底健身券，有效期：现在！"
+  }
+]
+```
+
+### 文案选择逻辑
+
+| 设置风格 | 实际文案 |
+|---------|---------|
+| 正经 | 固定使用正经文案（唯一一条） |
+| 搞怪 | 从搞怪文案池（10条）随机抽取一条 |
+| 随机 | 从正经（1条）+ 搞怪池（10条）共 11 条文案中随机抽取一条 |
+
+---
+
+## plugin.json 配置
+
+```json
+{
+  "name": "tiga",
+  "title": "提肛助手",
+  "description": "定时提醒提肛运动，关爱久坐族盆底健康",
+  "author": "咖啡八杯",
+  "version": "1.0.0",
+  "main": "index.html",
+  "preload": "preload/services.js",
+  "logo": "logo.png",
+  "features": [
+    {
+      "code": "settings",
+      "explain": "提肛助手设置",
+      "icon": "logo.png",
+      "cmds": ["提肛", "提肛助手", "提肛设置"]
+    },
+    {
+      "code": "stats",
+      "explain": "查看提肛统计",
+      "icon": "logo.png",
+      "cmds": ["提肛统计"]
+    },
+    {
+      "code": "tutorial",
+      "explain": "提肛运动教程",
+      "icon": "logo.png",
+      "cmds": ["提肛教程"]
+    }
+  ]
+}
+```
+
+---
+
+## 实现优先级
+
+1. **基础框架**：App.vue 路由 + plugin.json 配置
+2. **Settings 页面**：配置项 UI + 存储功能
+3. **preload 服务层**：定时器 + 存储 API
+4. **桌面通知**：通知发送 + 点击回调
+5. **ExerciseGuide**：运动引导弹窗
+6. **Stats 页面**：统计展示
+7. **Tutorial 页面**：教程渲染
+8. **文案系统**：风格切换逻辑
\ No newline at end of file
diff --git a/plugins/tiga/index.html b/plugins/tiga/index.html
new file mode 100644
index 00000000..eaa17316
--- /dev/null
+++ b/plugins/tiga/index.html
@@ -0,0 +1,11 @@
+<!doctype html>
+<html lang="en">
+  <head>
+    <meta charset="UTF-8" />
+    <meta name="viewport" content="width=device-width, initial-scale=1.0" />
+  </head>
+  <body>
+    <div id="app"></div>
+    <script type="module" src="/src/main.ts"></script>
+  </body>
+</html>
diff --git a/plugins/tiga/package-lock.json b/plugins/tiga/package-lock.json
new file mode 100644
index 00000000..76ada06a
--- /dev/null
+++ b/plugins/tiga/package-lock.json
@@ -0,0 +1,2107 @@
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+}
diff --git a/plugins/tiga/package.json b/plugins/tiga/package.json
new file mode 100644
index 00000000..68809b08
--- /dev/null
+++ b/plugins/tiga/package.json
@@ -0,0 +1,23 @@
+{
+  "name": "tiga",
+  "version": "1.1.0",
+  "description": "定时提醒提肛运动，关爱久坐族盆底健康",
+  "type": "module",
+  "scripts": {
+    "dev": "vite",
+    "build": "vue-tsc && vite build"
+  },
+  "dependencies": {
+    "element-plus": "^2.14.1",
+    "vue": "^3.5.13"
+  },
+  "devDependencies": {
+    "@vitejs/plugin-vue": "^5.2.1",
+    "@ztools-center/ztools-api-types": "^1.0.1",
+    "typescript": "^5.3.0",
+    "unplugin-auto-import": "^21.0.0",
+    "unplugin-vue-components": "^32.1.0",
+    "vite": "^6.0.11",
+    "vue-tsc": "^2.0.0"
+  }
+}
diff --git a/plugins/tiga/public/exercise-guide.html b/plugins/tiga/public/exercise-guide.html
new file mode 100644
index 00000000..461c3bc6
--- /dev/null
+++ b/plugins/tiga/public/exercise-guide.html
@@ -0,0 +1,454 @@
+<!DOCTYPE html>
+<html lang="zh-CN">
+<head>
+  <meta charset="UTF-8">
+  <meta name="viewport" content="width=device-width, initial-scale=1.0">
+  <title>提肛运动</title>
+  <style>
+    * {
+      margin: 0;
+      padding: 0;
+      box-sizing: border-box;
+      -webkit-app-region: drag;
+    }
+
+    body {
+      font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
+      background: #1a1a1a;
+      color: #ffffff;
+      display: flex;
+      justify-content: center;
+      align-items: center;
+      height: 100vh;
+      overflow: hidden;
+      position: relative;
+    }
+
+    /* 可拖动区域 */
+    .draggable {
+      -webkit-app-region: drag;
+    }
+
+    /* 不可拖动区域（按钮等交互元素） */
+    .non-draggable {
+      -webkit-app-region: no-drag;
+    }
+
+    .close-btn {
+      position: absolute;
+      top: 2px;
+      right: 2px;
+      width: 16px;
+      height: 16px;
+      border-radius: 2px;
+      background: transparent;
+      color: #606266;
+      cursor: pointer;
+      display: flex;
+      justify-content: center;
+      align-items: center;
+      transition: all 0.2s ease;
+      font-size: 10px;
+      line-height: 1;
+      z-index: 10;
+    }
+
+    .close-btn:hover {
+      background: rgba(255, 255, 255, 0.1);
+      color: #ffffff;
+    }
+
+    .container {
+      text-align: center;
+      padding: 6px;
+      -webkit-app-region: drag;
+    }
+
+    .title {
+      font-size: 12px;
+      font-weight: 500;
+      margin-bottom: 6px;
+    }
+
+    .countdown {
+      display: flex;
+      justify-content: center;
+      align-items: baseline;
+      gap: 2px;
+      margin-bottom: 4px;
+    }
+
+    .seconds {
+      font-size: 22px;
+      font-weight: bold;
+      color: #409eff;
+      transition: color 0.3s ease;
+      display: inline-block;
+    }
+
+    .unit {
+      font-size: 10px;
+      color: #909399;
+    }
+
+    .progress-bar {
+      width: 80px;
+      height: 2px;
+      background: #2a2a2a;
+      border-radius: 1px;
+      margin: 0 auto 4px;
+      overflow: hidden;
+    }
+
+    .progress-fill {
+      height: 100%;
+      background: linear-gradient(90deg, #409eff, #67c23a);
+      border-radius: 1px;
+      transition: width 0.15s linear;
+    }
+
+    .round-info {
+      font-size: 10px;
+      color: #909399;
+      margin-bottom: 4px;
+    }
+
+    .hint {
+      font-size: 9px;
+      color: #606266;
+    }
+
+    .buttons {
+      display: flex;
+      justify-content: center;
+      gap: 4px;
+      margin-top: 4px;
+      -webkit-app-region: no-drag;
+    }
+
+    .btn {
+      padding: 3px 8px;
+      border: none;
+      border-radius: 4px;
+      font-size: 13px;
+      cursor: pointer;
+      transition: all 0.3s ease;
+    }
+
+    .btn-primary {
+      background: #409eff;
+      color: white;
+    }
+
+    .btn-primary:hover {
+      background: #66b1ff;
+      transform: translateY(-1px);
+    }
+
+    .btn-secondary {
+      background: #2a2a2a;
+      color: #909399;
+    }
+
+    .btn-secondary:hover {
+      background: #3a3a3a;
+    }
+
+    .phase-transition {
+      animation: phaseChange 0.5s ease;
+    }
+
+    @keyframes phaseChange {
+      0% {
+        opacity: 0.7;
+        transform: scale(0.95);
+      }
+      100% {
+        opacity: 1;
+        transform: scale(1);
+      }
+    }
+
+    .done {
+      animation: doneAppear 0.6s ease;
+    }
+
+    @keyframes doneAppear {
+      0% {
+        opacity: 0;
+        transform: translateY(10px);
+      }
+      100% {
+        opacity: 1;
+        transform: translateY(0);
+      }
+    }
+
+    .start-page {
+      animation: startAppear 0.6s ease;
+    }
+
+    @keyframes startAppear {
+      0% {
+        opacity: 0;
+        transform: scale(0.9);
+      }
+      100% {
+        opacity: 1;
+        transform: scale(1);
+      }
+    }
+
+    .exercise-info {
+      margin: 6px 0;
+      font-size: 11px;
+      color: #909399;
+      line-height: 1.6;
+    }
+
+    .btn-start {
+      /* 与普通按钮样式一致 */
+    }
+  </style>
+</head>
+<body>
+  <button class="close-btn non-draggable" onclick="window.close()">✕</button>
+  <div class="container draggable">
+    <div id="app">
+      <!-- 内容由 JS 动态渲染 -->
+    </div>
+  </div>
+
+  <script>
+    // 将 Date 格式化为本地时区的 YYYY-MM-DD 字符串
+    // （避免 toISOString 在 UTC+8 凌晨 0-8 点把日期算成昨天）
+    function formatLocalDate(d) {
+      const y = d.getFullYear()
+      const m = String(d.getMonth() + 1).padStart(2, '0')
+      const day = String(d.getDate()).padStart(2, '0')
+      return `${y}-${m}-${day}`
+    }
+
+    // 获取配置 - 使用 ZTools dbStorage API
+    let config = null
+
+    if (window.ztools && window.ztools.dbStorage) {
+      config = window.ztools.dbStorage.getItem('tiga_config')
+    }
+
+    // 如果没有配置，使用默认值
+    if (!config) {
+      config = {
+        exercise: {
+          contractSeconds: 5,
+          relaxSeconds: 10,
+          repeatCount: 2
+        }
+      }
+    }
+
+    const exercise = config.exercise || { contractSeconds: 5, relaxSeconds: 5, repeatCount: 5 }
+
+    // 状态
+    let phase = 'start'  // start -> contract -> relax -> done
+    let currentRound = 1
+    let secondsLeft = exercise.contractSeconds
+    let isRunning = false
+    let rafId = null
+    let phaseStartTime = 0
+    let phaseDuration = 0
+
+    // 渲染
+    function render(animate = true) {
+      const app = document.getElementById('app')
+
+      if (phase === 'start') {
+        app.innerHTML = `
+          <div class="start-page ${animate ? 'start-page' : ''}">
+            <div class="title">提肛时间到了！</div>
+            <div class="exercise-info">
+              <p>收缩 ${exercise.contractSeconds} 秒 + 放松 ${exercise.relaxSeconds} 秒</p>
+              <p>重复 ${exercise.repeatCount} 次</p>
+            </div>
+            <div class="buttons">
+              <button class="btn btn-primary btn-start non-draggable" onclick="startExercise()">开始</button>
+              <button class="btn btn-secondary non-draggable" onclick="window.close()">取消</button>
+            </div>
+          </div>
+        `
+        return
+      }
+
+      if (phase === 'done') {
+        app.innerHTML = `
+          <div class="done ${animate ? 'done' : ''}">
+            <div class="title">运动已完成！</div>
+            <div class="buttons">
+              <button class="btn btn-primary non-draggable" onclick="complete()">已完成</button>
+              <button class="btn btn-secondary non-draggable" onclick="skip()">跳过</button>
+            </div>
+          </div>
+        `
+        return
+      }
+
+      const totalSeconds = phase === 'contract'
+        ? exercise.contractSeconds
+        : exercise.relaxSeconds
+      const progress = ((totalSeconds - secondsLeft) / totalSeconds) * 100
+
+      const phaseText = phase === 'contract' ? '收缩中...' : '放松中...'
+      const phaseClass = animate ? 'phase-transition' : ''
+
+      app.innerHTML = `
+        <div class="title ${phaseClass}">${phaseText}</div>
+        <div class="countdown">
+          <span class="seconds ${phaseClass}">${secondsLeft}</span>
+          <span class="unit">秒</span>
+        </div>
+        <div class="progress-bar">
+          <div class="progress-fill" style="width: ${progress}%"></div>
+        </div>
+        <div class="round-info">第 ${currentRound} / ${exercise.repeatCount} 次</div>
+        <div class="hint">请按照节奏收缩和放松盆底肌</div>
+      `
+    }
+
+    // 更新倒计时显示（不重建 DOM）
+    function updateDisplay() {
+      const totalSeconds = phase === 'contract'
+        ? exercise.contractSeconds
+        : exercise.relaxSeconds
+      const progress = ((totalSeconds - secondsLeft) / totalSeconds) * 100
+
+      const secondsEl = document.querySelector('.seconds')
+      const progressFill = document.querySelector('.progress-fill')
+      const roundInfo = document.querySelector('.round-info')
+
+      if (secondsEl) secondsEl.textContent = secondsLeft
+      if (progressFill) progressFill.style.width = progress + '%'
+      if (roundInfo) roundInfo.textContent = `第 ${currentRound} / ${exercise.repeatCount} 次`
+    }
+
+    // 平滑计时循环
+    function tick() {
+      if (!isRunning) return
+
+      const elapsed = Date.now() - phaseStartTime
+      const totalMs = phaseDuration * 1000
+      const remaining = Math.max(0, totalMs - elapsed)
+      const newSecondsLeft = Math.ceil(remaining / 1000)
+
+      // 数字变化时才更新 DOM
+      if (newSecondsLeft !== secondsLeft) {
+        secondsLeft = newSecondsLeft
+        updateDisplay()
+      } else {
+        // 即使数字没变，也更新进度条（平滑）
+        const progress = ((phaseDuration - remaining / 1000) / phaseDuration) * 100
+        const progressFill = document.querySelector('.progress-fill')
+        if (progressFill) progressFill.style.width = progress + '%'
+      }
+
+      if (remaining <= 0) {
+        // 当前阶段结束
+        if (phase === 'contract') {
+          phase = 'relax'
+          phaseDuration = exercise.relaxSeconds
+          secondsLeft = exercise.relaxSeconds
+          phaseStartTime = Date.now()
+          render(true)
+          rafId = requestAnimationFrame(tick)
+        } else if (phase === 'relax') {
+          if (currentRound < exercise.repeatCount) {
+            currentRound++
+            phase = 'contract'
+            phaseDuration = exercise.contractSeconds
+            secondsLeft = exercise.contractSeconds
+            phaseStartTime = Date.now()
+            render(true)
+            rafId = requestAnimationFrame(tick)
+          } else {
+            phase = 'done'
+            isRunning = false
+            render(true)
+          }
+        }
+        return
+      }
+
+      rafId = requestAnimationFrame(tick)
+    }
+
+    // 开始运动
+    function startExercise() {
+      phase = 'contract'
+      phaseDuration = exercise.contractSeconds
+      secondsLeft = exercise.contractSeconds
+      phaseStartTime = Date.now()
+      isRunning = true
+      render(false)
+      rafId = requestAnimationFrame(tick)
+    }
+
+    // 完成
+    function complete() {
+      isRunning = false
+      if (rafId) cancelAnimationFrame(rafId)
+
+      // 增加计数
+      const now = new Date()
+      const today = formatLocalDate(now)
+      const time = `${now.getHours().toString().padStart(2, '0')}:${now.getMinutes().toString().padStart(2, '0')}`
+
+      if (window.ztools && window.ztools.dbStorage) {
+        const stats = window.ztools.dbStorage.getItem('tiga_stats') || { records: [] }
+        // 防御性检查：兼容存储损坏或旧版本数据格式
+        if (!Array.isArray(stats.records)) {
+          stats.records = []
+        }
+        const todayRecord = stats.records.find(r => r.date === today)
+        if (todayRecord) {
+          todayRecord.count++
+          if (!todayRecord.times) todayRecord.times = []
+          todayRecord.times.push(time)
+        } else {
+          stats.records.push({ date: today, count: 1, times: [time] })
+        }
+        window.ztools.dbStorage.setItem('tiga_stats', stats)
+      } else {
+        console.error('tiga: dbStorage 不可用，打卡记录未保存')
+      }
+
+      // 通知父窗口清空弹窗实例引用（如果可用）
+      if (window.ztools && window.ztools.sendToParent) {
+        window.ztools.sendToParent('tiga-exercise-window-closed')
+      }
+
+      // 关闭窗口
+      window.close()
+    }
+
+    // 跳过
+    function skip() {
+      // 通知父窗口清空弹窗实例引用（如果可用）
+      if (window.ztools && window.ztools.sendToParent) {
+        window.ztools.sendToParent('tiga-exercise-window-closed')
+      }
+
+      // 直接关闭窗口
+      window.close()
+    }
+
+    // 窗口关闭前自动通知父窗口
+    window.onbeforeunload = function() {
+      if (window.ztools && window.ztools.sendToParent) {
+        window.ztools.sendToParent('tiga-exercise-window-closed')
+      }
+    }
+
+    // 启动
+    render(false)
+  </script>
+</body>
+</html>
\ No newline at end of file
diff --git a/plugins/tiga/public/logo.png b/plugins/tiga/public/logo.png
new file mode 100644
index 00000000..bcfab521
Binary files /dev/null and b/plugins/tiga/public/logo.png differ
diff --git a/plugins/tiga/public/plugin.json b/plugins/tiga/public/plugin.json
new file mode 100644
index 00000000..ef689e64
--- /dev/null
+++ b/plugins/tiga/public/plugin.json
@@ -0,0 +1,35 @@
+{
+  "$schema": "node_modules/@ztools-center/ztools-api-types/resource/ztools.schema.json",
+  "name": "tiga",
+  "title": "提肛助手",
+  "description": "定时提醒提肛运动，关爱久坐族盆底健康",
+  "author": "咖啡八杯",
+  "version": "1.1.0",
+  "categories": ["productivity"],
+  "main": "index.html",
+  "preload": "preload/services.js",
+  "logo": "logo.png",
+  "development": {
+    "main": "http://localhost:5173"
+  },
+  "features": [
+    {
+      "code": "settings",
+      "explain": "提肛助手设置",
+      "icon": "logo.png",
+      "cmds": ["提肛", "提肛助手", "提肛设置"]
+    },
+    {
+      "code": "stats",
+      "explain": "查看提肛统计",
+      "icon": "logo.png",
+      "cmds": ["提肛统计"]
+    },
+    {
+      "code": "tutorial",
+      "explain": "提肛运动教程",
+      "icon": "logo.png",
+      "cmds": ["提肛教程"]
+    }
+  ]
+}
\ No newline at end of file
diff --git a/plugins/tiga/public/preload/package.json b/plugins/tiga/public/preload/package.json
new file mode 100644
index 00000000..5bbefffb
--- /dev/null
+++ b/plugins/tiga/public/preload/package.json
@@ -0,0 +1,3 @@
+{
+  "type": "commonjs"
+}
diff --git a/plugins/tiga/public/preload/services.js b/plugins/tiga/public/preload/services.js
new file mode 100644
index 00000000..48717ef3
--- /dev/null
+++ b/plugins/tiga/public/preload/services.js
@@ -0,0 +1,287 @@
+// public/preload/services.js
+const fs = require('node:fs')
+const path = require('node:path')
+
+// 将 Date 格式化为本地时区的 YYYY-MM-DD 字符串
+// （避免 toISOString 在 UTC+8 凌晨 0-8 点把日期算成昨天，导致今日打卡记录存到错误日期）
+function formatLocalDate(d) {
+  const y = d.getFullYear()
+  const m = String(d.getMonth() + 1).padStart(2, '0')
+  const day = String(d.getDate()).padStart(2, '0')
+  return `${y}-${m}-${day}`
+}
+
+// 存储文件路径
+const getStoragePath = (key) => {
+  const userDataPath = window.ztools.getPath('userData')
+  return path.join(userDataPath, `tiga_${key}.json`)
+}
+
+// 弹窗实例存储（用于单例化）
+let exerciseWindowInstance = null
+
+window.services = {
+  // ===== 定时器管理 =====
+  timerId: null,
+
+  startTimer(intervalMinutes) {
+    if (this.timerId) {
+      clearInterval(this.timerId)
+    }
+    this.timerId = setInterval(() => {
+      this._onTimerTick()
+    }, intervalMinutes * 60 * 1000)
+  },
+
+  stopTimer() {
+    if (this.timerId) {
+      clearInterval(this.timerId)
+      this.timerId = null
+    }
+  },
+
+  _onTimerTick() {
+    const config = this.getItem('tiga_config')
+    if (!config || !config.enabled) return
+
+    if (!this.isInWorkTime(config.workTime, config.workTimeMode)) return
+
+    if (config.reminderMode === 'notify+popup') {
+      // 通知+弹窗模式：发系统通知，点击后弹窗
+      const texts = this._getNotificationTexts(config)
+      const text = texts[Math.floor(Math.random() * texts.length)]
+      this.sendNotification(text.title, text.body, () => {
+        this._showExercisePopup()
+      })
+    } else {
+      // 仅通知模式：直接弹窗
+      this._showExercisePopup()
+    }
+
+    if (config.countMode === 'auto') {
+      this.addRecord()
+    }
+  },
+
+  // 显示运动引导弹窗
+  _showExercisePopup() {
+    this._closeAndClearExerciseWindow()
+
+    const display = window.ztools.getPrimaryDisplay()
+    const { width, height } = display.workAreaSize
+    const windowWidth = 140
+    const windowHeight = 120
+    const padding = 20
+
+    exerciseWindowInstance = window.ztools.createBrowserWindow(
+      'exercise-guide.html',
+      {
+        width: windowWidth,
+        height: windowHeight,
+        x: width - windowWidth - padding,
+        y: height - windowHeight - padding,
+        frame: false,
+        alwaysOnTop: true,
+        resizable: false,
+        fullscreenable: false,
+        transparent: false,
+        backgroundColor: '#1a1a1a',
+        hasShadow: true,
+        skipTaskbar: true,
+      },
+      () => {
+        if (exerciseWindowInstance) {
+          exerciseWindowInstance.setSize(windowWidth, windowHeight)
+        }
+      }
+    )
+  },
+
+  // 获取通知文案
+  _getNotificationTexts(config) {
+    const normalTexts = config.normalTexts || [
+      { title: '提肛提醒', body: '久坐伤身，该做提肛运动了，关爱您的盆底健康。' },
+      { title: '健康时刻', body: '收缩盆底肌，保持5秒，放松5秒，关爱久坐族健康。' },
+      { title: '运动提醒', body: '定时提肛运动，预防痔疮，改善盆底功能。' }
+    ]
+
+    const funnyTexts = config.funnyTexts || [
+      { title: '盆底肌呼叫中心', body: '您的盆底肌已欠费停机，请立即充值（提肛）恢复服务！' },
+      { title: '提肛小助手', body: '别坐了别坐了，屁股要废了！起来动一动，提肛保健康！' },
+      { title: '健康警报', body: '警告：您的臀部已连续静止太久，建议立即启动提肛程序！' },
+      { title: '提肛时间到', body: '收缩、放松，让盆底肌跳起健康的舞蹈！' },
+      { title: '盆底健康守护', body: '提肛一分钟，健康一整天！现在就开始吧～' },
+      { title: '久坐预警', body: '您的屁股正在酝酿抗议，请立即安抚（提肛）！' },
+      { title: '提肛大使', body: '来自未来的你发来消息：感谢现在坚持提肛的我！' },
+      { title: '健康投递', body: '叮咚！您的盆底健康快递已送达，请签收（提肛）！' },
+      { title: '提肛站', body: '下一站：提肛站。请各位乘客做好准备，收缩放松！' },
+      { title: '盆底健身房', body: '您有一张免费的盆底健身券，有效期：现在！' }
+    ]
+
+    if (config.style === 'normal') return normalTexts
+    if (config.style === 'funny') return funnyTexts
+    return [...normalTexts, ...funnyTexts]
+  },
+
+  // 增加打卡记录（统一入口，供 Vue 层和弹窗调用）
+  addRecord() {
+    const now = new Date()
+    const today = formatLocalDate(now)
+    const time = `${now.getHours().toString().padStart(2, '0')}:${now.getMinutes().toString().padStart(2, '0')}`
+    const stats = this.getItem('tiga_stats') || { records: [] }
+    // 防御性检查：兼容存储损坏或旧版本数据格式
+    if (!Array.isArray(stats.records)) stats.records = []
+
+    const todayRecord = stats.records.find(r => r.date === today)
+    if (todayRecord) {
+      todayRecord.count++
+      if (!todayRecord.times) todayRecord.times = []
+      todayRecord.times.push(time)
+    } else {
+      stats.records.push({ date: today, count: 1, times: [time] })
+    }
+
+    this.setItem('tiga_stats', stats)
+  },
+
+  // ===== 工作时段判断 =====
+  isInWorkTime(workTimeConfig, workTimeMode) {
+    const now = new Date()
+    const currentHour = now.getHours()
+    const currentMinute = now.getMinutes()
+    const currentTimeStr = `${currentHour.toString().padStart(2, '0')}:${currentMinute.toString().padStart(2, '0')}`
+    const currentDay = now.getDay()  // 0-6, 0=周日
+
+    const isInRange = (start, end) => {
+      return currentTimeStr >= start && currentTimeStr <= end
+    }
+
+    if (workTimeMode === 'single') {
+      return isInRange(workTimeConfig.single.start, workTimeConfig.single.end)
+    }
+
+    if (workTimeMode === 'multi') {
+      return workTimeConfig.multi.some(period =>
+        isInRange(period.start, period.end)
+      )
+    }
+
+    if (workTimeMode === 'weekly') {
+      const dayConfig = workTimeConfig.weekly[currentDay]
+      if (!dayConfig) return false  // 该天未配置或为 null
+      return isInRange(dayConfig.start, dayConfig.end)
+    }
+
+    return false
+  },
+
+  // ===== 桌面通知 =====
+  // 优先使用 ZTools 平台 API（showNotification），
+  // 仅在需要点击回调（notify+popup 模式）时使用 Web Notification API
+  sendNotification(title, body, onClick) {
+    if (onClick && typeof Notification !== 'undefined') {
+      // 需要点击回调：使用 Web Notification API（支持 onclick）
+      try {
+        const notification = new Notification(title, {
+          body: body,
+          requireInteraction: true
+        })
+
+        notification.onclick = () => {
+          onClick()
+          notification.close()
+        }
+        return
+      } catch (e) {
+        console.warn('Web Notification 不可用，降级到 ztools.showNotification')
+      }
+    }
+
+    // 无需点击回调或 Web Notification 不可用：使用 ZTools 平台 API
+    if (window.ztools && window.ztools.showNotification) {
+      window.ztools.showNotification(`${title}: ${body}`)
+    }
+  },
+
+  // 强制关闭并清空运动弹窗引用
+  _closeAndClearExerciseWindow() {
+    if (!exerciseWindowInstance) return
+
+    try {
+      // WindowInstance 提供 close()（API 类型声明中另有拼写错误的 destory()，统一用 close）
+      if (typeof exerciseWindowInstance.close === 'function') {
+        exerciseWindowInstance.close()
+      }
+    } catch (e) {
+      console.error('关闭窗口失败:', e)
+    }
+
+    exerciseWindowInstance = null
+  },
+
+  // ===== 存储 API =====
+  // 使用 ZTools dbStorage API（与 exercise-guide.html 共享）
+  getItem(key) {
+    if (window.ztools && window.ztools.dbStorage) {
+      return window.ztools.dbStorage.getItem(key)
+    }
+    // fallback 到文件存储（开发模式）
+    const filePath = getStoragePath(key)
+    try {
+      if (fs.existsSync(filePath)) {
+        const content = fs.readFileSync(filePath, { encoding: 'utf-8' })
+        return JSON.parse(content)
+      }
+    } catch (e) {
+      console.error('Failed to read storage:', e)
+    }
+    return null
+  },
+
+  setItem(key, value) {
+    if (window.ztools && window.ztools.dbStorage) {
+      window.ztools.dbStorage.setItem(key, value)
+      return
+    }
+    // fallback 到文件存储（开发模式）
+    const filePath = getStoragePath(key)
+    try {
+      fs.writeFileSync(filePath, JSON.stringify(value, null, 2), { encoding: 'utf-8' })
+    } catch (e) {
+      console.error('Failed to write storage:', e)
+    }
+  },
+
+  removeItem(key) {
+    if (window.ztools && window.ztools.dbStorage) {
+      window.ztools.dbStorage.removeItem(key)
+      return
+    }
+    // fallback 到文件存储（开发模式）
+    const filePath = getStoragePath(key)
+    try {
+      if (fs.existsSync(filePath)) {
+        fs.unlinkSync(filePath)
+      }
+    } catch (e) {
+      console.error('Failed to remove storage:', e)
+    }
+  },
+
+  // ===== 初始化 =====
+  init() {
+    // 读取配置,如果存在则启动定时器
+    const config = this.getItem('tiga_config')
+    if (config && config.enabled) {
+      this.startTimer(config.interval)
+    }
+
+    // 注意：子窗口（exercise-guide.html）通过 window.ztools.sendToParent 通知关闭，
+    // 但 ZTools 主窗口侧未提供对应的监听 API（ipcOn 不存在）。
+    // 因此不在此注册监听；运动弹窗实例引用会在下次 _showExercisePopup
+    // 调用 _closeAndClearExerciseWindow 时统一清理，不影响功能。
+  }
+}
+
+// 初始化
+window.services.init()
\ No newline at end of file
diff --git a/plugins/tiga/src/App.vue b/plugins/tiga/src/App.vue
new file mode 100644
index 00000000..0750f736
--- /dev/null
+++ b/plugins/tiga/src/App.vue
@@ -0,0 +1,152 @@
+<script setup lang="ts">
+import { onMounted, onUnmounted, ref } from 'vue'
+import Settings from './Settings/index.vue'
+import Stats from './Stats/index.vue'
+import Tutorial from './Tutorial/index.vue'
+import { Config, DEFAULT_CONFIG, STORAGE_KEYS } from './types'
+
+// 内部导航状态（用于页面内切换）
+const currentTab = ref('stats')
+const route = ref('')
+const enterAction = ref<any>({})
+const config = ref<Config>(DEFAULT_CONFIG)
+
+// 深色模式
+const isDark = ref(false)
+
+// 导航标签页列表
+const tabs = [
+  { key: 'stats', label: '统计', icon: '📊' },
+  { key: 'settings', label: '设置', icon: '⚙' },
+  { key: 'tutorial', label: '教程', icon: '📖' }
+]
+
+// 加载配置
+const loadConfig = async () => {
+  const savedConfig = window.services.getItem(STORAGE_KEYS.config)
+  if (savedConfig) {
+    config.value = { ...DEFAULT_CONFIG, ...savedConfig }
+  }
+}
+
+onMounted(async () => {
+  await loadConfig()
+
+  // 检测深色模式
+  const checkDarkMode = () => {
+    if (window.ztools && window.ztools.isDarkColors) {
+      isDark.value = window.ztools.isDarkColors()
+    } else {
+      isDark.value = window.matchMedia('(prefers-color-scheme: dark)').matches
+    }
+
+    if (isDark.value) {
+      document.documentElement.classList.add('dark')
+    } else {
+      document.documentElement.classList.remove('dark')
+    }
+  }
+
+  checkDarkMode()
+
+  // 监听插件进入
+  window.ztools.onPluginEnter((action) => {
+    route.value = action.code
+    enterAction.value = action
+    checkDarkMode()
+  })
+
+  // 监听插件退出
+  window.ztools.onPluginOut(() => {
+    route.value = ''
+  })
+})
+
+onUnmounted(() => {
+  // 清理工作在这里
+})
+</script>
+
+<template>
+  <div class="app-container">
+    <!-- 顶部导航 -->
+    <div class="nav-tabs">
+      <div
+        v-for="tab in tabs"
+        :key="tab.key"
+        :class="['nav-tab', { active: currentTab === tab.key }]"
+        @click="currentTab = tab.key"
+      >
+        <span class="tab-icon">{{ tab.icon }}</span>
+        <span class="tab-label">{{ tab.label }}</span>
+      </div>
+    </div>
+
+    <!-- 页面内容 -->
+    <div class="page-content">
+      <Settings v-if="currentTab === 'settings'" :enter-action="enterAction" :config="config" @update:config="config = $event" />
+      <Stats v-if="currentTab === 'stats'" :enter-action="enterAction" :config="config" @update:config="config = $event" />
+      <Tutorial v-if="currentTab === 'tutorial'" :enter-action="enterAction" />
+    </div>
+  </div>
+</template>
+
+<style scoped>
+.app-container {
+  display: flex;
+  flex-direction: column;
+  height: 100vh;
+  background-color: var(--el-bg-color);
+}
+
+.nav-tabs {
+  display: flex;
+  padding: 12px 20px 0;
+  background-color: var(--el-bg-color-page);
+  border-bottom: 1px solid var(--el-border-color-light);
+}
+
+.nav-tab {
+  padding: 8px 16px;
+  margin-right: 8px;
+  border-radius: 4px 4px 0 0;
+  cursor: pointer;
+  display: flex;
+  align-items: center;
+  gap: 6px;
+  transition: all 0.3s;
+  color: var(--el-text-color-regular);
+  background-color: transparent;
+  border: 1px solid transparent;
+  border-bottom: none;
+}
+
+.nav-tab:hover {
+  color: var(--el-color-primary);
+  background-color: var(--el-fill-color-light);
+}
+
+.nav-tab.active {
+  color: var(--el-color-primary);
+  background-color: var(--el-bg-color);
+  border-color: var(--el-border-color-light);
+  border-bottom: 1px solid var(--el-bg-color);
+  margin-bottom: -1px;
+  font-weight: 500;
+}
+
+.tab-icon {
+  font-size: 16px;
+}
+
+.tab-label {
+  font-size: 14px;
+}
+
+.page-content {
+  flex: 1;
+  overflow-y: auto;
+  overflow-x: hidden;
+  background-color: var(--el-bg-color);
+}
+</style>
\ No newline at end of file
diff --git a/plugins/tiga/src/Settings/index.vue b/plugins/tiga/src/Settings/index.vue
new file mode 100644
index 00000000..ac64d838
--- /dev/null
+++ b/plugins/tiga/src/Settings/index.vue
@@ -0,0 +1,707 @@
+<script setup lang="ts">
+import { ref, watch, onMounted, computed } from 'vue'
+import { Config, DEFAULT_CONFIG, STORAGE_KEYS, NotificationText, NORMAL_TEXTS, FUNNY_TEXTS } from '../types'
+
+const props = defineProps<{
+  enterAction: any
+  config: Config
+}>()
+
+const emit = defineEmits<{
+  (e: 'update:config', config: Config): void
+}>()
+
+// 本地配置状态
+const localConfig = ref<Config>({ ...props.config })
+
+// 确保文案列表存在
+if (!localConfig.value.normalTexts) {
+  localConfig.value.normalTexts = [...NORMAL_TEXTS]
+}
+if (!localConfig.value.funnyTexts) {
+  localConfig.value.funnyTexts = [...FUNNY_TEXTS]
+}
+
+// 文案添加对话框
+const showAddTextDialog = ref(false)
+const addingTextType = ref<'normal' | 'funny'>('normal')
+const newText = ref<NotificationText>({ title: '', body: '' })
+
+// 计算运动总时长（秒）
+const exerciseTotalSeconds = computed(() => {
+  const { contractSeconds, relaxSeconds, repeatCount } = localConfig.value.exercise
+  return (contractSeconds + relaxSeconds) * repeatCount
+})
+
+// 运动总时长转换为分钟
+const exerciseTotalMinutes = computed(() => {
+  return exerciseTotalSeconds.value / 60
+})
+
+// 检查运动时长是否超过间隔时间
+const isExerciseTooLong = computed(() => {
+  return exerciseTotalMinutes.value > localConfig.value.interval
+})
+
+// 格式化时长显示
+const formatDuration = (seconds: number) => {
+  if (seconds < 60) {
+    return `${seconds}秒`
+  }
+  const minutes = Math.floor(seconds / 60)
+  const remainingSeconds = seconds % 60
+  if (remainingSeconds === 0) {
+    return `${minutes}分钟`
+  }
+  return `${minutes}分${remainingSeconds}秒`
+}
+
+// 时段配置状态
+const multiTimeSlots = ref<Array<{ start: string; end: string }>>([])
+const weeklySlots = ref<Array<{ start: string; end: string; days: number[] }>>([
+  { start: '09:00', end: '18:00', days: [1, 2, 3, 4, 5] }
+])
+
+const weekDays = [
+  { key: 1, label: '一' },
+  { key: 2, label: '二' },
+  { key: 3, label: '三' },
+  { key: 4, label: '四' },
+  { key: 5, label: '五' },
+  { key: 6, label: '六' },
+  { key: 0, label: '日' },
+]
+
+// 保存配置
+const saveConfig = () => {
+  // 同步时段配置
+  if (localConfig.value.workTimeMode === 'multi') {
+    localConfig.value.workTime.multi = multiTimeSlots.value
+  } else if (localConfig.value.workTimeMode === 'weekly') {
+    // 将 weeklySlots 转换为 weekly 格式
+    const weekly: Record<number, { start: string; end: string } | null> = {
+      0: null, 1: null, 2: null, 3: null, 4: null, 5: null, 6: null
+    }
+    for (const slot of weeklySlots.value) {
+      for (const day of slot.days) {
+        // 如果该天已有配置，取时间段的交集或第一个
+        if (!weekly[day]) {
+          weekly[day] = { start: slot.start, end: slot.end }
+        }
+      }
+    }
+    localConfig.value.workTime.weekly = weekly
+  }
+
+  // 使用 JSON 序列化确保对象可克隆
+  const configToSave = JSON.parse(JSON.stringify(localConfig.value))
+  window.services.setItem(STORAGE_KEYS.config, configToSave)
+  emit('update:config', configToSave)
+
+  // 更新定时器
+  if (localConfig.value.enabled) {
+    window.services.startTimer(localConfig.value.interval)
+  } else {
+    window.services.stopTimer()
+  }
+
+  ElMessage.success('设置已保存')
+}
+
+// 添加时段
+const addTimeSlot = () => {
+  multiTimeSlots.value.push({ start: '09:00', end: '12:00' })
+}
+
+// 删除时段
+const removeTimeSlot = (index: number) => {
+  multiTimeSlots.value.splice(index, 1)
+}
+
+// 清除历史数据
+const clearHistory = () => {
+  ElMessageBox.confirm('确定要清除所有历史数据吗？此操作不可恢复。', '提示', {
+    confirmButtonText: '确定',
+    cancelButtonText: '取消',
+    type: 'warning',
+  }).then(() => {
+    window.services.removeItem(STORAGE_KEYS.stats)
+    ElMessage.success('历史数据已清除')
+  }).catch(() => {})
+}
+
+// 恢复默认设置
+const restoreDefaults = () => {
+  ElMessageBox.confirm('确定要恢复默认设置吗？当前配置将被覆盖。', '恢复默认设置', {
+    confirmButtonText: '确定恢复',
+    cancelButtonText: '取消',
+    type: 'warning',
+  }).then(() => {
+    localConfig.value = JSON.parse(JSON.stringify(DEFAULT_CONFIG))
+    const configToSave = JSON.parse(JSON.stringify(DEFAULT_CONFIG))
+    window.services.setItem(STORAGE_KEYS.config, configToSave)
+    emit('update:config', configToSave)
+    window.services.startTimer(configToSave.interval)
+    ElMessage.success('已恢复默认设置')
+  }).catch(() => {})
+}
+
+// 添加文案（根据当前风格）
+const addText = () => {
+  if (localConfig.value.style === 'normal') {
+    addingTextType.value = 'normal'
+  } else if (localConfig.value.style === 'funny') {
+    addingTextType.value = 'funny'
+  } else {
+    // 随机模式，让用户选择添加到哪个分组
+    ElMessageBox.confirm('添加到哪个分组？', '选择分组', {
+      confirmButtonText: '正经',
+      cancelButtonText: '搞怪',
+      type: 'info',
+    }).then(() => {
+      addingTextType.value = 'normal'
+      newText.value = { title: '', body: '' }
+      showAddTextDialog.value = true
+    }).catch(() => {
+      addingTextType.value = 'funny'
+      newText.value = { title: '', body: '' }
+      showAddTextDialog.value = true
+    })
+    return
+  }
+
+  newText.value = { title: '', body: '' }
+  showAddTextDialog.value = true
+}
+
+// 确认添加文案
+const confirmAddText = () => {
+  if (!newText.value.title.trim() || !newText.value.body.trim()) {
+    ElMessage.warning('标题和内容不能为空')
+    return
+  }
+
+  if (addingTextType.value === 'normal') {
+    localConfig.value.normalTexts.push({ ...newText.value })
+  } else {
+    localConfig.value.funnyTexts.push({ ...newText.value })
+  }
+
+  showAddTextDialog.value = false
+  ElMessage.success('文案已添加')
+}
+
+// 删除正经文案
+const removeNormalText = (index: number) => {
+  localConfig.value.normalTexts.splice(index, 1)
+}
+
+// 删除搞怪文案
+const removeFunnyText = (index: number) => {
+  localConfig.value.funnyTexts.splice(index, 1)
+}
+
+// 初始化时段配置
+onMounted(() => {
+  const workTime = localConfig.value.workTime
+  if (localConfig.value.workTimeMode === 'multi') {
+    // 防御性检查：兼容旧版本配置缺失 multi 字段
+    multiTimeSlots.value = workTime && Array.isArray(workTime.multi)
+      ? [...workTime.multi]
+      : []
+  } else if (localConfig.value.workTimeMode === 'weekly') {
+    // 防御性检查：兼容从不包含 weekly 字段的旧版本升级
+    const weekly = workTime && workTime.weekly ? workTime.weekly : {}
+    // 从 weekly 配置恢复 weeklySlots
+    const slots: Array<{ start: string; end: string; days: number[] }> = []
+    const dayMap: Record<number, { start: string; end: string }> = {}
+    for (const [day, config] of Object.entries(weekly)) {
+      if (config) {
+        dayMap[Number(day)] = config
+      }
+    }
+    // 按时间段分组
+    const slotMap: Record<string, number[]> = {}
+    for (const [day, config] of Object.entries(dayMap)) {
+      const key = `${config.start}-${config.end}`
+      if (!slotMap[key]) slotMap[key] = []
+      slotMap[key].push(Number(day))
+    }
+    for (const [key, days] of Object.entries(slotMap)) {
+      const [start, end] = key.split('-')
+      slots.push({ start, end, days })
+    }
+    if (slots.length > 0) {
+      weeklySlots.value = slots
+    }
+  }
+})
+
+// 监听工作时段模式切换，自动填充默认时段
+watch(() => localConfig.value.workTimeMode, (newMode) => {
+  if (newMode === 'multi' && multiTimeSlots.value.length === 0) {
+    multiTimeSlots.value = [{ start: '09:00', end: '12:00' }]
+  }
+  if (newMode === 'weekly' && weeklySlots.value.length === 0) {
+    weeklySlots.value = [{ start: '09:00', end: '18:00', days: [1, 2, 3, 4, 5] }]
+  }
+})
+
+// 添加周几时段
+const addWeeklySlot = () => {
+  weeklySlots.value.push({ start: '09:00', end: '18:00', days: [] })
+}
+
+// 删除周几时段
+const removeWeeklySlot = (index: number) => {
+  weeklySlots.value.splice(index, 1)
+}
+</script>
+
+<template>
+  <div class="settings">
+    <h1>提肛助手 - 设置</h1>
+
+    <div class="settings-grid">
+      <!-- 提醒间隔 -->
+      <el-card class="setting-card">
+      <template #header>
+        <span>⏱ 提醒间隔</span>
+      </template>
+      <el-input-number v-model="localConfig.interval" :min="1" :max="120" />
+      <span style="margin-left: 8px">分钟</span>
+    </el-card>
+
+    <!-- 工作时段 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>📅 工作时段</span>
+      </template>
+      <el-select v-model="localConfig.workTimeMode" style="width: 100%">
+        <el-option label="固定时段" value="single" />
+        <el-option label="多时段" value="multi" />
+        <el-option label="周几+时段" value="weekly" />
+      </el-select>
+
+      <!-- 固定时段 -->
+      <div v-if="localConfig.workTimeMode === 'single'" class="time-range">
+        <el-time-picker
+          v-model="localConfig.workTime.single.start"
+          format="HH:mm"
+          value-format="HH:mm"
+          placeholder="开始时间"
+        />
+        <span style="margin: 0 8px">至</span>
+        <el-time-picker
+          v-model="localConfig.workTime.single.end"
+          format="HH:mm"
+          value-format="HH:mm"
+          placeholder="结束时间"
+        />
+      </div>
+
+      <!-- 多时段 -->
+      <div v-if="localConfig.workTimeMode === 'multi'" class="multi-time">
+        <div v-for="(slot, index) in multiTimeSlots" :key="index" class="time-slot">
+          <el-time-picker
+            v-model="slot.start"
+            format="HH:mm"
+            value-format="HH:mm"
+            placeholder="开始时间"
+          />
+          <span style="margin: 0 8px">至</span>
+          <el-time-picker
+            v-model="slot.end"
+            format="HH:mm"
+            value-format="HH:mm"
+            placeholder="结束时间"
+          />
+          <el-button type="danger" size="small" @click="removeTimeSlot(index)">删除</el-button>
+        </div>
+        <el-button type="success" size="small" @click="addTimeSlot">+ 添加时段</el-button>
+      </div>
+
+      <!-- 周几时段 -->
+      <div v-if="localConfig.workTimeMode === 'weekly'" class="weekly-time">
+        <div v-for="(slot, index) in weeklySlots" :key="index" class="weekly-slot">
+          <div class="slot-header">
+            <span class="slot-label">时段 {{ index + 1 }}</span>
+            <el-button type="danger" size="small" text @click="removeWeeklySlot(index)" :disabled="weeklySlots.length <= 1">删除</el-button>
+          </div>
+          <div class="slot-time">
+            <el-time-picker
+              v-model="slot.start"
+              format="HH:mm"
+              value-format="HH:mm"
+              placeholder="开始时间"
+            />
+            <span style="margin: 0 8px">至</span>
+            <el-time-picker
+              v-model="slot.end"
+              format="HH:mm"
+              value-format="HH:mm"
+              placeholder="结束时间"
+            />
+          </div>
+          <div class="slot-days">
+            <el-checkbox-group v-model="slot.days">
+              <el-checkbox v-for="day in weekDays" :key="day.key" :value="day.key">
+                周{{ day.label }}
+              </el-checkbox>
+            </el-checkbox-group>
+          </div>
+        </div>
+        <el-button type="success" size="small" @click="addWeeklySlot">+ 添加时段</el-button>
+      </div>
+    </el-card>
+
+    <!-- 提醒方式 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>🔔 提醒方式</span>
+      </template>
+      <el-radio-group v-model="localConfig.reminderMode" class="vertical-radio">
+        <el-radio value="notify">仅插件通知（直接弹窗）</el-radio>
+        <el-radio value="notify+popup">桌面通知 + 弹窗</el-radio>
+      </el-radio-group>
+    </el-card>
+
+    <!-- 计数方式 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>📊 计数方式</span>
+      </template>
+      <el-radio-group v-model="localConfig.countMode">
+        <el-radio value="auto">自动计数（提醒即计数）</el-radio>
+        <el-radio value="manual">手动计数（需确认完成）</el-radio>
+      </el-radio-group>
+    </el-card>
+
+    <!-- 运动参数 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>🎯 运动参数</span>
+      </template>
+      <el-form label-width="80px" label-position="left">
+        <el-form-item label="收缩时长">
+          <el-input-number v-model="localConfig.exercise.contractSeconds" :min="1" :max="30" />
+          <span style="margin-left: 8px">秒</span>
+        </el-form-item>
+        <el-form-item label="放松时长">
+          <el-input-number v-model="localConfig.exercise.relaxSeconds" :min="1" :max="30" />
+          <span style="margin-left: 8px">秒</span>
+        </el-form-item>
+        <el-form-item label="重复次数">
+          <el-input-number v-model="localConfig.exercise.repeatCount" :min="1" :max="30" />
+          <span style="margin-left: 8px">次</span>
+        </el-form-item>
+      </el-form>
+
+      <!-- 显示运动总时长 -->
+      <div class="exercise-summary">
+        <span>运动总时长：</span>
+        <strong :class="{ 'warning-text': isExerciseTooLong }">{{ formatDuration(exerciseTotalSeconds) }}</strong>
+      </div>
+
+      <!-- 警告提示 -->
+      <el-alert
+        v-if="isExerciseTooLong"
+        type="warning"
+        :closable="false"
+        show-icon
+        style="margin-top: 8px"
+      >
+        运动时长超过提醒间隔（{{ localConfig.interval }}分钟），可能导致下一轮提醒在运动进行时触发
+      </el-alert>
+    </el-card>
+
+    <!-- 文案风格 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>✨ 文案风格</span>
+      </template>
+      <el-select v-model="localConfig.style" style="width: 100%; margin-bottom: 12px">
+        <el-option label="随机" value="random" />
+        <el-option label="正经" value="normal" />
+        <el-option label="搞怪" value="funny" />
+      </el-select>
+
+      <!-- 根据风格显示文案列表 -->
+      <div class="text-section-compact">
+        <div class="text-header-compact">
+          <span class="text-label">{{ localConfig.style === 'normal' ? '正经' : localConfig.style === 'funny' ? '搞怪' : '全部' }}</span>
+          <el-button type="primary" size="small" @click="addText">+ 添加</el-button>
+        </div>
+
+        <!-- 正经文案列表 -->
+        <div v-if="localConfig.style === 'normal'" class="text-list-compact">
+          <div v-for="(text, index) in localConfig.normalTexts" :key="'normal-' + index" class="text-item-compact">
+            <el-tooltip :content="`${text.title} - ${text.body}`" placement="top" :show-after="300">
+              <div class="text-preview-compact">{{ text.title }} - {{ text.body }}</div>
+            </el-tooltip>
+            <el-button type="danger" size="small" text @click="removeNormalText(index)">删除</el-button>
+          </div>
+        </div>
+
+        <!-- 搞怪文案列表 -->
+        <div v-if="localConfig.style === 'funny'" class="text-list-compact">
+          <div v-for="(text, index) in localConfig.funnyTexts" :key="'funny-' + index" class="text-item-compact">
+            <el-tooltip :content="`${text.title} - ${text.body}`" placement="top" :show-after="300">
+              <div class="text-preview-compact">{{ text.title }} - {{ text.body }}</div>
+            </el-tooltip>
+            <el-button type="danger" size="small" text @click="removeFunnyText(index)">删除</el-button>
+          </div>
+        </div>
+
+        <!-- 随机：显示所有文案 -->
+        <div v-if="localConfig.style === 'random'" class="text-list-compact">
+          <div v-for="(text, index) in localConfig.normalTexts" :key="'normal-' + index" class="text-item-compact">
+            <el-tooltip :content="`${text.title} - ${text.body}`" placement="top" :show-after="300">
+              <div class="text-preview-compact">{{ text.title }} - {{ text.body }}</div>
+            </el-tooltip>
+            <el-button type="danger" size="small" text @click="removeNormalText(index)">删除</el-button>
+          </div>
+          <div v-for="(text, index) in localConfig.funnyTexts" :key="'funny-' + index" class="text-item-compact">
+            <el-tooltip :content="`${text.title} - ${text.body}`" placement="top" :show-after="300">
+              <div class="text-preview-compact">{{ text.title }} - {{ text.body }}</div>
+            </el-tooltip>
+            <el-button type="danger" size="small" text @click="removeFunnyText(index)">删除</el-button>
+          </div>
+        </div>
+      </div>
+
+      <!-- 添加文案对话框 -->
+      <el-dialog v-model="showAddTextDialog" title="添加文案" width="300px">
+        <el-form label-width="60px">
+          <el-form-item label="标题">
+            <el-input v-model="newText.title" placeholder="通知标题" />
+          </el-form-item>
+          <el-form-item label="内容">
+            <el-input v-model="newText.body" type="textarea" :rows="3" placeholder="通知内容" />
+          </el-form-item>
+        </el-form>
+        <template #footer>
+          <el-button @click="showAddTextDialog = false">取消</el-button>
+          <el-button type="primary" @click="confirmAddText">确定</el-button>
+        </template>
+      </el-dialog>
+    </el-card>
+
+
+
+    <!-- 清除历史 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>🗑 清除历史数据</span>
+      </template>
+      <el-button type="danger" @click="clearHistory">清除所有记录</el-button>
+    </el-card>
+
+    <!-- 恢复默认 -->
+    <el-card class="setting-card">
+      <template #header>
+        <span>🔄 恢复默认设置</span>
+      </template>
+      <el-button type="warning" @click="restoreDefaults">恢复默认设置</el-button>
+      <p class="setting-hint">将所有设置重置为初始推荐值</p>
+    </el-card>
+    </div>
+
+    <!-- 保存按钮 -->
+    <el-button type="primary" size="large" style="width: 100%; margin-top: 20px" @click="saveConfig">
+      保存设置
+    </el-button>
+  </div>
+</template>
+
+<style scoped>
+.settings {
+  padding: 20px;
+  max-width: 800px;
+}
+
+.settings-grid {
+  display: grid;
+  grid-template-columns: repeat(2, 1fr);
+  gap: 16px;
+}
+
+h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.setting-card {
+  /* grid gap handles spacing */
+}
+
+.time-range {
+  display: flex;
+  align-items: center;
+  margin-top: 12px;
+}
+
+.multi-time .time-slot {
+  display: flex;
+  align-items: center;
+  margin-bottom: 8px;
+}
+
+.weekly-time .day-config {
+  margin-bottom: 12px;
+}
+
+.weekly-time .day-config .time-range {
+  margin-top: 8px;
+}
+
+.weekly-slot {
+  margin-bottom: 16px;
+  padding: 12px;
+  background: var(--el-fill-color-lighter);
+  border-radius: 4px;
+}
+
+.slot-header {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  margin-bottom: 8px;
+}
+
+.slot-label {
+  font-size: 13px;
+  font-weight: 500;
+}
+
+.slot-time {
+  display: flex;
+  align-items: center;
+  margin-bottom: 8px;
+}
+
+.slot-days {
+  display: flex;
+  flex-wrap: wrap;
+  gap: 4px;
+}
+
+.exercise-summary {
+  padding: 8px 0;
+  color: #606266;
+}
+
+.warning-text {
+  color: #e6a23c;
+}
+
+.setting-hint {
+  margin-top: 8px;
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+}
+
+.vertical-radio {
+  display: flex;
+  flex-direction: column;
+  align-items: flex-start;
+}
+
+.vertical-radio .el-radio {
+  margin-right: 0;
+  margin-bottom: 8px;
+  margin-left: 0;
+}
+
+.setting-card.full-width {
+  grid-column: span 2;
+}
+
+.text-section-compact {
+  margin-top: 8px;
+}
+
+.text-header-compact {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  margin-bottom: 6px;
+}
+
+.text-label {
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+}
+
+.text-list-compact {
+  max-height: 150px;
+  overflow-y: auto;
+}
+
+.text-item-compact {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  padding: 6px 8px;
+  margin-bottom: 4px;
+  background: var(--el-fill-color-light);
+  border-radius: 3px;
+}
+
+.text-preview-compact {
+  flex: 1;
+  font-size: 13px;
+  overflow: hidden;
+  text-overflow: ellipsis;
+  white-space: nowrap;
+}
+
+.text-section {
+  margin-top: 16px;
+}
+
+.text-header {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  margin-bottom: 8px;
+  font-size: 14px;
+  font-weight: 500;
+}
+
+.text-list {
+  max-height: 200px;
+  overflow-y: auto;
+}
+
+.text-item {
+  display: flex;
+  justify-content: space-between;
+  align-items: flex-start;
+  padding: 8px;
+  margin-bottom: 8px;
+  background: var(--el-fill-color-light);
+  border-radius: 4px;
+}
+
+.text-content {
+  flex: 1;
+  padding-right: 8px;
+}
+
+.text-title {
+  font-weight: 500;
+  margin-bottom: 4px;
+}
+
+.text-body {
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+}
+
+.text-group-title {
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+  margin: 8px 0 4px;
+}
+</style>
\ No newline at end of file
diff --git a/plugins/tiga/src/Stats/index.vue b/plugins/tiga/src/Stats/index.vue
new file mode 100644
index 00000000..9605bb4c
--- /dev/null
+++ b/plugins/tiga/src/Stats/index.vue
@@ -0,0 +1,267 @@
+<script setup lang="ts">
+import { ref, onMounted, computed } from 'vue'
+import { StatsData, Config, STORAGE_KEYS, calculateStreak, getTodayDate } from '../types'
+
+const props = defineProps<{
+  enterAction: any
+  config: Config
+}>()
+
+const emit = defineEmits<{
+  (e: 'update:config', config: Config): void
+}>()
+
+const stats = ref<StatsData>({ records: [] })
+
+// 防御性获取记录数组（兼容存储损坏或旧版本数据格式不完整）
+const records = computed(() => stats.value.records || [])
+
+// 今日完成次数
+const todayCount = computed(() => {
+  const today = getTodayDate()
+  const record = records.value.find(r => r.date === today)
+  return record?.count || 0
+})
+
+// 今日完成时间
+const todayTimes = computed(() => {
+  const today = getTodayDate()
+  const record = records.value.find(r => r.date === today)
+  return record?.times || []
+})
+
+// 连续打卡天数
+const streakDays = computed(() => {
+  return calculateStreak(records.value)
+})
+
+// 总打卡天数（有记录的天数）
+const totalDays = computed(() => {
+  return records.value.filter(r => r.count > 0).length
+})
+
+// 总完成次数
+const totalCount = computed(() => {
+  return records.value.reduce((sum, r) => sum + r.count, 0)
+})
+
+// 历史记录（按日期降序）
+const sortedRecords = computed(() => {
+  return [...records.value].sort((a, b) => b.date.localeCompare(a.date))
+})
+
+// 运行状态
+const enabled = computed(() => props.config.enabled)
+
+// 切换运行状态
+const toggleEnabled = (val: boolean) => {
+  const newConfig = JSON.parse(JSON.stringify(props.config))
+  newConfig.enabled = val
+  window.services.setItem(STORAGE_KEYS.config, newConfig)
+  emit('update:config', newConfig)
+
+  if (newConfig.enabled) {
+    window.services.startTimer(newConfig.interval)
+  } else {
+    window.services.stopTimer()
+  }
+}
+
+// 加载统计数据
+const loadStats = () => {
+  const savedStats = window.services.getItem(STORAGE_KEYS.stats)
+  if (savedStats && Array.isArray(savedStats.records)) {
+    stats.value = savedStats
+  }
+}
+
+onMounted(() => {
+  loadStats()
+})
+</script>
+
+<template>
+  <div class="stats">
+    <h1>提肛助手 - 统计</h1>
+
+    <!-- 运行状态 -->
+    <div class="status-bar">
+      <div class="status-info">
+        <span class="status-icon">{{ enabled ? '🟢' : '🔴' }}</span>
+        <span class="status-text">{{ enabled ? '运行中' : '已暂停' }}</span>
+      </div>
+      <el-switch
+        :model-value="enabled"
+        @change="toggleEnabled"
+        active-text="开启"
+        inactive-text="暂停"
+      />
+    </div>
+
+    <div class="stats-grid">
+      <!-- 今日统计 -->
+      <el-card class="stats-card">
+        <template #header>
+          <span>📈 今日统计</span>
+        </template>
+        <div class="stat-item">
+          <span class="stat-label">今日完成</span>
+          <el-tag type="primary" size="large">{{ todayCount }} 次</el-tag>
+        </div>
+        <!-- 今日完成时间列表 -->
+        <div v-if="todayTimes.length > 0" class="today-times">
+          <div v-for="(time, index) in todayTimes" :key="index" class="time-item">
+            <span class="time-index">第 {{ index + 1 }} 次</span>
+            <span class="time-value">{{ time }}</span>
+          </div>
+        </div>
+      </el-card>
+
+      <!-- 打卡统计 -->
+      <el-card class="stats-card">
+        <template #header>
+          <span>🔥 打卡统计</span>
+        </template>
+        <div class="stat-item">
+          <span class="stat-label">连续打卡</span>
+          <el-tag type="success" size="large">{{ streakDays }} 天</el-tag>
+        </div>
+        <div class="stat-item">
+          <span class="stat-label">总打卡天数</span>
+          <el-tag type="warning" size="large">{{ totalDays }} 天</el-tag>
+        </div>
+        <div class="stat-item">
+          <span class="stat-label">总完成次数</span>
+          <el-tag type="info" size="large">{{ totalCount }} 次</el-tag>
+        </div>
+      </el-card>
+
+      <!-- 历史记录 -->
+      <el-card class="stats-card full-width">
+        <template #header>
+          <span>📋 历史记录</span>
+        </template>
+        <el-empty v-if="sortedRecords.length === 0" description="暂无记录，开始你的第一次提肛吧！" />
+        <el-table v-else :data="sortedRecords" style="width: 100%" max-height="200">
+          <el-table-column prop="date" label="日期" />
+          <el-table-column prop="count" label="完成次数">
+            <template #default="{ row }">
+              <el-tag type="primary">{{ row.count }} 次</el-tag>
+            </template>
+          </el-table-column>
+          <el-table-column label="时间点">
+            <template #default="{ row }">
+              <span class="times-text">{{ (row.times || []).join('、') }}</span>
+            </template>
+          </el-table-column>
+        </el-table>
+      </el-card>
+    </div>
+
+    <!-- 提示 -->
+    <p class="footer-note">打卡记录长期保留，可到设置页清除</p>
+  </div>
+</template>
+
+<style scoped>
+.stats {
+  padding: 20px;
+  max-width: 800px;
+}
+
+.status-bar {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  padding: 12px 16px;
+  margin-bottom: 16px;
+  background: var(--el-fill-color-lighter);
+  border-radius: 8px;
+}
+
+.status-info {
+  display: flex;
+  align-items: center;
+  gap: 8px;
+}
+
+.status-icon {
+  font-size: 20px;
+}
+
+.status-text {
+  font-size: 15px;
+  font-weight: 500;
+  color: var(--el-text-color-primary);
+}
+
+.stats-grid {
+  display: grid;
+  grid-template-columns: repeat(2, 1fr);
+  gap: 16px;
+}
+
+h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.stats-card {
+  /* grid gap handles spacing */
+}
+
+.stats-card.full-width {
+  grid-column: span 2;
+}
+
+.stat-item {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+}
+
+.stat-label {
+  font-size: 14px;
+}
+
+.stat-note {
+  margin-top: 8px;
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+}
+
+.today-times {
+  margin-top: 12px;
+  padding-top: 12px;
+  border-top: 1px solid var(--el-border-color-lighter);
+}
+
+.time-item {
+  display: flex;
+  justify-content: space-between;
+  align-items: center;
+  padding: 4px 0;
+  font-size: 13px;
+}
+
+.time-index {
+  color: var(--el-text-color-secondary);
+}
+
+.time-value {
+  font-weight: 500;
+  color: var(--el-color-primary);
+}
+
+.times-text {
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+}
+
+.footer-note {
+  text-align: center;
+  font-size: 12px;
+  color: var(--el-text-color-secondary);
+  margin-top: 16px;
+}
+</style>
\ No newline at end of file
diff --git a/plugins/tiga/src/Tutorial/index.vue b/plugins/tiga/src/Tutorial/index.vue
new file mode 100644
index 00000000..5670c61c
--- /dev/null
+++ b/plugins/tiga/src/Tutorial/index.vue
@@ -0,0 +1,162 @@
+<script setup lang="ts">
+import { ref, onMounted } from 'vue'
+import tutorialContent from '../assets/tutorial.md?raw'
+
+const props = defineProps<{
+  enterAction: any
+}>()
+
+const content = ref(tutorialContent)
+
+// 简单 markdown 渲染
+const renderedContent = ref('')
+
+const renderMarkdown = (md: string) => {
+  let html = md
+
+  // 标题（从长到短匹配，避免 #### 被 ### 规则先吃掉）
+  html = html.replace(/^#### (.*$)/gm, '<h4>$1</h4>')
+  html = html.replace(/^### (.*$)/gm, '<h3>$1</h3>')
+  html = html.replace(/^## (.*$)/gm, '<h2>$1</h2>')
+  html = html.replace(/^# (.*$)/gm, '<h1>$1</h1>')
+
+  // 引用块（合并连续的 > 开头行，包括 > 空行和 > - 列表）
+  html = html.replace(/(^>.*$\n?)+/gm, (match) => {
+    const inner = match
+      .split('\n')
+      .map(line => line.replace(/^>\s?/, ''))
+      .join('\n')
+    // 递归渲染引用块内部的 markdown（标题、列表、强调等）
+    let innerHtml = inner
+    innerHtml = innerHtml.replace(/^#### (.*$)/gm, '<h4>$1</h4>')
+    innerHtml = innerHtml.replace(/^### (.*$)/gm, '<h3>$1</h3>')
+    innerHtml = innerHtml.replace(/^## (.*$)/gm, '<h2>$1</h2>')
+    innerHtml = innerHtml.replace(/^# (.*$)/gm, '<h1>$1</h1>')
+    innerHtml = innerHtml.replace(/^- (.*$)/gm, '<li>$1</li>')
+    innerHtml = innerHtml.replace(/(<li.*<\/li>\n?)+/g, '<ul>$&</ul>')
+    innerHtml = innerHtml.replace(/\*\*(.*?)\*\*/g, '<strong>$1</strong>')
+    // 空行跳过，非标签行包 <p>
+    innerHtml = innerHtml.replace(/^(?!<[hul]|<li|<\/|$)(.*$)/gm, (m, p1) => p1.trim() ? `<p>${p1}</p>` : '')
+    return `<blockquote>${innerHtml}</blockquote>`
+  })
+
+  // 列表
+  html = html.replace(/^\- ✅ (.*$)/gm, '<li class="good">$1</li>')
+  html = html.replace(/^\- ❌ (.*$)/gm, '<li class="bad">$1</li>')
+  html = html.replace(/^\- (.*$)/gm, '<li>$1</li>')
+  html = html.replace(/(<li.*<\/li>\n?)+/g, '<ul>$&</ul>')
+
+  // 数字列表
+  html = html.replace(/^\d+\. (.*$)/gm, '<li>$1</li>')
+  html = html.replace(/(<li>.*<\/li>\n?)+/g, '<ol>$&</ol>')
+
+  // 分割线
+  html = html.replace(/^---$/gm, '<hr>')
+
+  // 强调
+  html = html.replace(/\*\*(.*?)\*\*/g, '<strong>$1</strong>')
+
+  // 段落（跳过空行/纯空白行，避免生成无意义的空 <p> 标签影响布局）
+  html = html.replace(/^(?!<[hulolb]|<hr|<li|<\/)(.*$)/gm, (m, p1) =>
+    p1.trim() ? `<p>${p1}</p>` : ''
+  )
+
+  return html
+}
+
+onMounted(() => {
+  renderedContent.value = renderMarkdown(content.value)
+})
+</script>
+
+<template>
+  <div class="tutorial">
+    <h1>提肛助手 - 教程</h1>
+    <div class="tutorial-content" v-html="renderedContent"></div>
+  </div>
+</template>
+
+<style scoped>
+.tutorial {
+  padding: 20px;
+  max-width: 100%;
+  overflow-y: auto;
+}
+
+.tutorial h1 {
+  margin-bottom: 20px;
+  font-size: 18px;
+}
+
+.tutorial-content {
+  line-height: 1.8;
+  overflow-wrap: break-word;
+  word-break: break-word;
+}
+
+.tutorial-content h1 {
+  font-size: 16px;
+  margin-top: 20px;
+  margin-bottom: 10px;
+}
+
+.tutorial-content h2 {
+  font-size: 14px;
+  margin-top: 15px;
+  margin-bottom: 8px;
+  color: var(--blue, #58a4f6);
+}
+
+.tutorial-content h3 {
+  font-size: 13px;
+  margin-top: 10px;
+  margin-bottom: 5px;
+}
+
+.tutorial-content h4 {
+  font-size: 12px;
+  margin-top: 8px;
+  margin-bottom: 4px;
+}
+
+.tutorial-content p {
+  margin-bottom: 10px;
+}
+
+.tutorial-content ul,
+.tutorial-content ol {
+  margin-bottom: 10px;
+  padding-left: 20px;
+}
+
+.tutorial-content li {
+  margin-bottom: 5px;
+}
+
+.tutorial-content li.good {
+  color: #4caf50;
+}
+
+.tutorial-content li.bad {
+  color: #f44336;
+}
+
+.tutorial-content hr {
+  border: none;
+  border-top: 1px solid var(--border-color, #ddd);
+  margin: 15px 0;
+}
+
+.tutorial-content blockquote {
+  margin: 10px 0;
+  padding: 8px 12px;
+  border-left: 3px solid var(--el-color-primary, #409eff);
+  background: var(--el-fill-color-lighter);
+  border-radius: 0 4px 4px 0;
+  color: var(--el-text-color-regular);
+}
+
+.tutorial-content strong {
+  color: var(--blue, #58a4f6);
+}
+</style>
\ No newline at end of file
diff --git a/plugins/tiga/src/assets/tutorial.md b/plugins/tiga/src/assets/tutorial.md
new file mode 100644
index 00000000..13617c7b
--- /dev/null
+++ b/plugins/tiga/src/assets/tutorial.md
@@ -0,0 +1,92 @@
+# 久坐族提肛运动指南
+
+> 专为办公室久坐人群设计。用最通俗的语言，帮你搞懂提肛运动：是什么、有什么用、怎么在工位上做、什么不能做。
+
+## 一、什么是提肛运动？
+
+简单说，就是有意识地收缩和放松"肛门到尿道"之间的那圈肌肉——医学上叫**盆底肌**。
+
+#### 怎么找到这块肌肉？
+
+下次小便时，试着突然中断尿流，那块被你收紧的肌肉，就是盆底肌。
+
+#### 跟久坐有什么关系？
+
+盆底肌像一张"吊床"，兜在骨盆底部，托着膀胱、直肠等器官。久坐时，整个上半身的重量都压在这张吊床上，时间久了它就会松弛、无力，各种问题就来了。
+
+## 二、久坐为什么要做提肛？
+
+- **预防和改善漏尿**：打喷嚏、咳嗽、大笑时漏尿（压力性尿失禁），根源就是盆底肌无力。久坐族是高发人群。
+- **改善便秘**：久坐导致盆底肌紧张、不协调，排便时使不上劲。提肛能帮肌肉恢复正常的收缩-放松节奏。
+- **预防痔疮**：久坐让肛周血液循环变差，是痔疮的主要诱因。提肛能促进局部血流，预防和缓解痔疮。
+- **预防器官下垂**：长期久坐、盆底肌松弛，膀胱、直肠等器官可能下移。提前锻炼可以预防。
+- **提升生活质量**：盆底肌健康关系到排尿、排便、性功能。早锻炼，早受益。
+
+## 三、工位上怎么做？
+
+核心原则：**规律、正确，而非高频。**
+
+### 1. 什么时候做？
+
+**最佳时机**：每坐 30 分钟站起来活动时——接水、上厕所、伸懒腰，顺便做几下。这也是本插件提醒你的节奏。
+
+**其他机会**：开会时、等电梯、排队、看剧广告……坐着站着都能做，完全不引人注意。
+
+### 2. 具体怎么做？
+
+**坐姿即可，三步完成：**
+
+- **收紧**：缓慢吸气，向上、向内收缩盆底肌，感觉会阴部被提起来。腹部、臀部、大腿保持放松，不要代偿。
+- **保持**：维持收紧 5~10 秒（刚开始做不到，从 3 秒开始）。
+- **放松**：完全呼气，彻底放松盆底肌，休息至少 10 秒。
+
+**呼吸要点**：收紧时吸气，放松时呼气。**绝对不要憋气！**
+
+### 3. 做多少合适？
+
+#### 两种模式搞清楚
+
+- **结构化训练（主要）**：每天选 2~3 个固定时段（如早起、午休前、睡前），专心做完一整组（10~15 次）。这是保证效果的核心。
+- **碎片化提醒（辅助）**：在完成结构化训练的基础上，每次起身接水、上厕所时顺便做 1~2 下，不求做满一组。本插件的 30 分钟提醒就是为此设计的。
+
+> 简单记：**"每天专心练 3 组，每次起身做 2 下。"**
+
+#### 具体参数
+
+- **收缩保持**：5~10 秒（新手可从 3 秒开始）
+- **放松时间**：至少 10 秒（是收缩时长的 2 倍）
+- **每次提醒做几次**：插件默认 2 次（碎片化提醒，安全不累）
+- **专心训练做几组**：10~15 次为一组，每天 2~3 组
+- **每日上限**：100~150 次，不要超额！
+
+> 插件默认设置偏保守（每次提醒只做 2 下）。如果你想在固定时段做完整训练，可以在设置里把"重复次数"调到 10~15。
+
+#### 为什么不能高频猛练？
+
+肌肉需要休息才能生长。如果一整天"每 30 分钟做一整组"，肌肉会过度疲劳、变得僵硬，反而加重问题。**质量远比数量重要。**
+
+## 四、绝对不能做的事
+
+- **不要憋气！** 憋气会让血压飙升，增加心脑血管风险，还会让腹压增大，反而向下挤压盆底。
+- **不要收紧肚子、屁股和大腿！** 只有会阴部在用力，其他地方都放松。做完如果肚子或大腿酸，说明发力错了。
+- **急性期不要做！** 肛门或盆腔有出血、感染、剧痛时，先去看医生。
+- **不要挑战极限频率！** "每 2 分钟做一次"或一天做几千次，属于过度训练，会损伤肌肉。
+
+## 五、开始前的注意事项
+
+- **有基础病先问医生**：高血压（>180 mmHg）、严重心脏病等，开始前请咨询医生。
+- **不适立刻停**：做的过程中或做完后会阴、腹部、腰部持续不适，立即停止，不改善就去看医生。
+- **坚持 3 个月见效**：这不是一两天的事，把它当成长期习惯。3 个月为一个疗程，然后自评效果。
+- **找不到感觉就躺平练**：先躺在床上、双腿弯曲来做，更容易找到正确发力点。
+- **特定情况找专业指导**：产后康复、严重便秘、术后恢复等，建议去盆底门诊找物理治疗师指导一次。
+
+---
+
+> **记住这个口诀就够了：**
+>
+> 每天专心练 3 组，每次起身做 2 下。
+>
+> - **专心练**：选早、中、晚固定时间，安静做一组（10~15 次）。
+> - **起身做**：站起来接水、上厕所时，顺便收紧 2 下，不求做满。
+
+坚持提肛，守护盆底健康！
diff --git a/plugins/tiga/src/env.d.ts b/plugins/tiga/src/env.d.ts
new file mode 100644
index 00000000..36ed1334
--- /dev/null
+++ b/plugins/tiga/src/env.d.ts
@@ -0,0 +1,50 @@
+/// <reference types="vite/client" />
+/// <reference types="@ztools-center/ztools-api-types" />
+
+declare module '*.vue' {
+  import type { DefineComponent } from 'vue'
+  const component: DefineComponent<Record<string, never>, Record<string, never>, unknown>
+  export default component
+}
+
+// 工作时段配置类型
+interface WorkTimeSingle {
+  start: string
+  end: string
+}
+
+interface WorkTimeMulti {
+  multi: Array<{ start: string; end: string }>
+}
+
+interface WorkTimeWeekly {
+  weekly: Record<number, { start: string; end: string } | null>
+}
+
+interface WorkTimeConfig {
+  single: WorkTimeSingle
+  multi: Array<{ start: string; end: string }>
+  weekly: Record<number, { start: string; end: string } | null>
+}
+
+// Preload services 类型声明（对应 public/preload/services.js）
+interface Services {
+  timerId: ReturnType<typeof setInterval> | null
+  startTimer: (intervalMinutes: number) => void
+  stopTimer: () => void
+  isInWorkTime: (workTimeConfig: WorkTimeConfig, workTimeMode: string) => boolean
+  sendNotification: (title: string, body: string, onClick?: () => void) => void
+  addRecord: () => void
+  getItem: <T = any>(key: string) => T | null
+  setItem: (key: string, value: any) => void
+  removeItem: (key: string) => void
+  init: () => void
+}
+
+declare global {
+  interface Window {
+    services: Services
+  }
+}
+
+export {}
diff --git a/plugins/tiga/src/main.css b/plugins/tiga/src/main.css
new file mode 100644
index 00000000..fde1e6a6
--- /dev/null
+++ b/plugins/tiga/src/main.css
@@ -0,0 +1,27 @@
+html,
+body {
+  margin: 0;
+  padding: 0;
+  background-color: var(--el-bg-color);
+  color: var(--el-text-color-primary);
+}
+
+/* 深色模式滚动条样式 */
+.dark ::-webkit-scrollbar-track-piece {
+  background-color: var(--el-bg-color-page);
+}
+
+.dark ::-webkit-scrollbar-thumb {
+  background-color: var(--el-border-color-darker);
+  border-color: var(--el-bg-color-page);
+}
+
+/* 浅色模式滚动条样式 */
+::-webkit-scrollbar-track-piece {
+  background-color: var(--el-fill-color-blank);
+}
+
+::-webkit-scrollbar-thumb {
+  background-color: var(--el-border-color-light);
+  border-color: var(--el-fill-color-blank);
+}
diff --git a/plugins/tiga/src/main.ts b/plugins/tiga/src/main.ts
new file mode 100644
index 00000000..f21ef788
--- /dev/null
+++ b/plugins/tiga/src/main.ts
@@ -0,0 +1,31 @@
+import { createApp } from 'vue'
+// Element Plus 样式：函数式 API（ElMessage、ElMessageBox）需要手动引入样式
+// 组件标签（<el-button> 等）由 unplugin-vue-components 自动按需引入
+import 'element-plus/theme-chalk/el-message.css'
+import 'element-plus/theme-chalk/el-message-box.css'
+import 'element-plus/theme-chalk/dark/css-vars.css'
+import './main.css'
+import App from './App.vue'
+
+const app = createApp(App)
+
+// 检测深色模式并应用
+const initDarkMode = () => {
+  const isDark = window.matchMedia('(prefers-color-scheme: dark)').matches
+  if (isDark) {
+    document.documentElement.classList.add('dark')
+  }
+}
+
+initDarkMode()
+
+// 监听主题变化
+window.matchMedia('(prefers-color-scheme: dark)').addEventListener('change', (e) => {
+  if (e.matches) {
+    document.documentElement.classList.add('dark')
+  } else {
+    document.documentElement.classList.remove('dark')
+  }
+})
+
+app.mount('#app')
\ No newline at end of file
diff --git a/plugins/tiga/src/types.ts b/plugins/tiga/src/types.ts
new file mode 100644
index 00000000..4702f49a
--- /dev/null
+++ b/plugins/tiga/src/types.ts
@@ -0,0 +1,186 @@
+// src/types.ts
+
+// 配置数据
+export interface Config {
+  // 提醒设置
+  interval: number              // 提醒间隔（分钟），默认 30
+  workTimeMode: 'single' | 'multi' | 'weekly'  // 工作时段模式
+  workTime: WorkTimeConfig
+
+  // 提醒与计数
+  reminderMode: 'notify' | 'notify+popup'  // 仅通知 / 通知+弹窗
+  countMode: 'auto' | 'manual'             // 自动计数 / 手动计数
+
+  // 运动参数
+  exercise: {
+    contractSeconds: number    // 收缩时长（秒）
+    relaxSeconds: number       // 放松时长（秒）
+    repeatCount: number        // 重复次数
+  }
+
+  // 文案风格
+  style: 'random' | 'normal' | 'funny'
+  normalTexts: NotificationText[]  // 正经文案列表（包含默认和自定义）
+  funnyTexts: NotificationText[]   // 搞怪文案列表（包含默认和自定义）
+
+  // 运行状态
+  enabled: boolean             // 开关启停
+}
+
+// 工作时段配置
+export interface WorkTimeConfig {
+  single: { start: string; end: string }
+  multi: Array<{ start: string; end: string }>
+  weekly: Record<number, { start: string; end: string } | null>
+}
+
+// 统计数据
+export interface StatsData {
+  records: Array<{
+    date: string      // YYYY-MM-DD
+    count: number     // 当日完成次数
+    times: string[]   // 每次完成的时间点 HH:MM
+  }>
+}
+
+// 通知文案
+export interface NotificationText {
+  title: string
+  body: string
+}
+
+// 正经文案
+export const NORMAL_TEXTS: NotificationText[] = [
+  { title: '提肛提醒', body: '久坐伤身，该做提肛运动了，关爱您的盆底健康。' },
+  { title: '健康时刻', body: '收缩盆底肌，保持5秒，放松5秒，关爱久坐族健康。' },
+  { title: '运动提醒', body: '定时提肛运动，预防痔疮，改善盆底功能。' }
+]
+
+// 搞怪文案池
+export const FUNNY_TEXTS: NotificationText[] = [
+  { title: '盆底肌呼叫中心', body: '您的盆底肌已欠费停机，请立即充值（提肛）恢复服务！' },
+  { title: '提肛小助手', body: '别坐了别坐了，屁股要废了！起来动一动，提肛保健康！' },
+  { title: '健康警报', body: '警告：您的臀部已连续静止太久，建议立即启动提肛程序！' },
+  { title: '提肛时间到', body: '收缩、放松，让盆底肌跳起健康的舞蹈！' },
+  { title: '盆底健康守护', body: '提肛一分钟，健康一整天！现在就开始吧～' },
+  { title: '久坐预警', body: '您的屁股正在酝酿抗议，请立即安抚（提肛）！' },
+  { title: '提肛大使', body: '来自未来的你发来消息：感谢现在坚持提肛的我！' },
+  { title: '健康投递', body: '叮咚！您的盆底健康快递已送达，请签收（提肛）！' },
+  { title: '提肛站', body: '下一站：提肛站。请各位乘客做好准备，收缩放松！' },
+  { title: '盆底健身房', body: '您有一张免费的盆底健身券，有效期：现在！' }
+]
+
+// 默认配置
+export const DEFAULT_CONFIG: Config = {
+  interval: 30,
+  workTimeMode: 'single',
+  workTime: {
+    single: { start: '09:00', end: '18:00' },
+    multi: [{ start: '09:00', end: '12:00' }, { start: '14:00', end: '18:00' }],
+    weekly: {
+      0: null,  // 周日
+      1: { start: '09:00', end: '18:00' },
+      2: { start: '09:00', end: '18:00' },
+      3: { start: '09:00', end: '18:00' },
+      4: { start: '09:00', end: '18:00' },
+      5: { start: '09:00', end: '18:00' },
+      6: null,  // 周六
+    }
+  },
+  reminderMode: 'notify+popup',
+  countMode: 'manual',
+  exercise: {
+    contractSeconds: 5,
+    relaxSeconds: 10,
+    repeatCount: 2
+  },
+  style: 'random',
+  normalTexts: [...NORMAL_TEXTS],
+  funnyTexts: [...FUNNY_TEXTS],
+  enabled: true
+}
+
+// 存储键名
+export const STORAGE_KEYS = {
+  config: 'tiga_config',
+  stats: 'tiga_stats'
+}
+
+// 获取随机文案
+export function getRandomText(style: Config['style'], normalTexts?: NotificationText[], funnyTexts?: NotificationText[]): NotificationText {
+  const normalList = normalTexts || NORMAL_TEXTS
+  const funnyList = funnyTexts || FUNNY_TEXTS
+
+  if (style === 'normal') {
+    const index = Math.floor(Math.random() * normalList.length)
+    return normalList[index]
+  }
+
+  if (style === 'funny') {
+    const index = Math.floor(Math.random() * funnyList.length)
+    return funnyList[index]
+  }
+
+  // random: 从全部文案中随机
+  const allTexts = [...normalList, ...funnyList]
+  const index = Math.floor(Math.random() * allTexts.length)
+  return allTexts[index]
+}
+
+// 计算连续打卡天数（真正的连续：中间任何一天没打卡即中断）
+// 易用性优化：若今天尚未打卡（例如上午还未开始），
+// 但昨天有打卡，连续天数应依然有效，从昨天起向前计算。
+// 只有今天和昨天都没打卡时，连续才算中断。
+export function calculateStreak(records: StatsData['records']): number {
+  if (!records || !records.length) return 0
+
+  const today = getTodayDate()
+
+  // 用 Map 做 O(1) 查找，替代之前的 Array.find O(n)
+  const recordMap = new Map(records.map(r => [r.date, r]))
+
+  // 确定起始日期：若今天尚未打卡，则从昨天开始向前计算
+  const todayRecord = recordMap.get(today)
+  const startFromToday = todayRecord && todayRecord.count > 0
+
+  let streak = 0
+  const checkDate = parseLocalDate(today)
+  if (!startFromToday) {
+    // 今天未打卡：从昨天开始
+    checkDate.setDate(checkDate.getDate() - 1)
+  }
+
+  for (let i = 0; i < 365; i++) {
+    const dateStr = formatLocalDate(checkDate)
+    const record = recordMap.get(dateStr)
+
+    if (!record || record.count <= 0) {
+      // 没有记录或 count=0：连续中断
+      break
+    }
+
+    streak++
+    checkDate.setDate(checkDate.getDate() - 1)
+  }
+
+  return streak
+}
+
+// 将 YYYY-MM-DD 解析为本地时区的 Date（避免 new Date('YYYY-MM-DD') 按 UTC 0 时解析）
+function parseLocalDate(dateStr: string): Date {
+  const [y, m, d] = dateStr.split('-').map(Number)
+  return new Date(y, m - 1, d)
+}
+
+// 将 Date 格式化为本地时区的 YYYY-MM-DD 字符串
+function formatLocalDate(d: Date): string {
+  const y = d.getFullYear()
+  const m = String(d.getMonth() + 1).padStart(2, '0')
+  const day = String(d.getDate()).padStart(2, '0')
+  return `${y}-${m}-${day}`
+}
+
+// 获取今日日期字符串（本地时区，避免 toISOString 在 UTC+8 凌晨 0-8 点把日期算成昨天）
+export function getTodayDate(): string {
+  return formatLocalDate(new Date())
+}
\ No newline at end of file
diff --git a/plugins/tiga/tsconfig.json b/plugins/tiga/tsconfig.json
new file mode 100644
index 00000000..11907535
--- /dev/null
+++ b/plugins/tiga/tsconfig.json
@@ -0,0 +1,19 @@
+{
+  "compilerOptions": {
+    "target": "ES2020",
+    "useDefineForClassFields": true,
+    "module": "ESNext",
+    "lib": ["ES2020", "DOM", "DOM.Iterable"],
+    "skipLibCheck": true,
+    "moduleResolution": "bundler",
+    "allowImportingTsExtensions": true,
+    "resolveJsonModule": true,
+    "isolatedModules": true,
+    "noEmit": true,
+    "jsx": "preserve",
+    "strict": false,
+    "noImplicitAny": false,
+    "types": ["@ztools-center/ztools-api-types"]
+  },
+  "include": ["src", "auto-imports.d.ts", "components.d.ts"]
+}
diff --git a/plugins/tiga/vite.config.js b/plugins/tiga/vite.config.js
new file mode 100644
index 00000000..c8444643
--- /dev/null
+++ b/plugins/tiga/vite.config.js
@@ -0,0 +1,21 @@
+import { defineConfig } from 'vite'
+import vue from '@vitejs/plugin-vue'
+import AutoImport from 'unplugin-auto-import/vite'
+import Components from 'unplugin-vue-components/vite'
+import { ElementPlusResolver } from 'unplugin-vue-components/resolvers'
+
+// https://vitejs.dev/config/
+export default defineConfig({
+  plugins: [
+    vue(),
+    // 自动导入 Element Plus 的 API（如 ElMessage、ElMessageBox）
+    AutoImport({
+      resolvers: [ElementPlusResolver()],
+    }),
+    // 自动按需注册 Element Plus 组件（如 <el-button>、<el-card>）
+    Components({
+      resolvers: [ElementPlusResolver()],
+    }),
+  ],
+  base: './'
+})