好好工作 · 安心休息 · 持續前進Work well · Rest easy · Keep going

真正的專注
是累積，不是限制 Real focus is built up
not restricted

我們不限制你玩多久。只在你想專注的時候，幫你擋掉會分心的 App——專注一結束就自動解開，其餘時間完全不受限。 We don’t limit how long you play. When you want to focus, NiarbList blocks the apps that distract you — and unlocks them the moment you stop. All other times stay unrestricted.

Download on the App Store Get it on Google Play
免費開始使用Free to start 資料留在你的裝置Data stays on device
9:41
本次專注時長Focus duration
2
5
分鐘min
專注類別：自由專注Focus category: Free Focus
開始專注Start Focus
今日專注時長：128 分鐘Focused today: 128 min

你不是不夠自律，是方法在跟你作對 You’re not lacking discipline.
The method is fighting you.

這大概是每個人都有的煩惱A worry almost everyone shares.

“
明天再開始
就好了吧。I’ll just
start tomorrow.
整天封鎖只會被繞過All-day blocks get bypassed
當一個 App 全天跟你作對，你花的力氣都在破解自己設下的限制。When an app fights you all day, your energy goes into defeating your own rules.
“
都已經破功了，
今天就算了。I already blew it,
so why bother.
罪惡感讓人放棄Guilt makes people quit
每次休息都被標成「失敗」，撐不了兩週。能長期做的方法，一定容得下休息。If every break counts as failure, you won’t last two weeks. Anything sustainable makes room for rest.
“
這個月我到底
做了什麼？What did I even
do this month?
努力沒有被看見Effort leaves no trace
封鎖工具只算你被擋了幾次，從來沒說：這個月你其實專注了 32 小時。Blockers count how often you were stopped — never that you focused 32 hours this month.

只在你想專注時站在你這一邊 Only when you focus,we’re on your side

沒有全天監控，也沒有罪惡感計分。你按下開始，它才出現。No all-day surveillance, no guilt scoring. It shows up only after you press start.

01
只擋在專注的那段時間Blocked only while focusing
結束的那一秒，全部自動解開。Everything unlocks the second you stop.
02
每一次專注都被記錄Every session is recorded
看見累積，比被扣分更有用。Seeing it add up beats being scored.
03
開始只要三秒Starting takes three seconds
滑一下、選一個、按下去。Swipe, pick, go.

一天之中，它會這樣陪著你How it walks through your day

01 專注盾FOCUS SHIELD

按下開始，
分心的 App 安靜等你Press start,
distractions go quiet

想提早結束？結束鍵要長按三秒——那三秒通常就足夠讓你改變主意。Want to stop early? The end button needs a three-second hold — usually long enough to change your mind.

專注中・已擋掉干擾 AppFocusing · distractions blocked
17:26 過一半了，保持住Past halfway — keep going
正在進行：閱讀 30 分鐘In progress: Read 30 min
暫停Pause
長按 3 秒結束・按住的這 3 秒，也許就不想放棄了Hold 3s to end — maybe you won't want to quit after all
完成這項待辦了嗎？Did you finish this task? 閱讀 30 分鐘Read 30 min 選「已完成」會勾選這項待辦，選「尚未完成」則保留在清單“Completed” checks it off; “Not yet” keeps it in the list
尚未完成Not yet 已完成Completed
待辦清單Todo List
‹ 7/197/19 今日 · 7月20日 週一Today · Mon, Jul 20 7/217/21 ›
← 點箭頭或在下方空白處左右滑動；點日期回今天 →← Tap arrows or swipe; tap the date to go to today →
待辦To-do·3
閱讀 30 分鐘Read 30 min
學習 · 約 30 分Study · ~30 min
寫程式 60 分鐘Code 60 min
工作 · 約 60 分Work · ~60 min
運動 45 分鐘Exercise 45 min
運動 · 約 45 分Exercise · ~45 min
已完成 1 項1 completed
02 待辦與規劃TASKS & PLANNING

長按一項待辦，
直接開始專注Long-press a task
to start focusing

時間自動帶入預估值。完成後，卡片會標上你實際專注的分鐘數。The duration is pre-filled from the estimate. When it’s done, the card records the minutes you actually focused.

03 回顧與洞察REVIEW & INSIGHTS

看見累積，
而不是被打分數See it add up,
not get graded

完成數、專注時長、連續天數，還有專屬的 AI Coach 在裝置端產生建議。Tasks done, minutes focused, days in a row — plus one tip generated on-device by Apple Intelligence.

一週趨勢Weekly trend 最長一次專注Longest session 被打斷次數Interruptions 連續專注天數Streak
7月20日 星期一Monday, Jul 20
今日回顧Daily Review
3/5
完成任務Tasks done
128分m
專注時間Focus time
12天d
連續專注Streak
一週專注趨勢Weekly focus trend 本週累積專注This week 642 分m
45日S
96一M
72二T
110三W
88四T
128五F
0六S
52分m
今日最長一次專注Longest session today
4次×
今日專注次數Sessions today
AI 你今天最長一次專注 52 分鐘，比平均多了快一倍。明天可以把最難的那項排在同一個時段。Your longest session today was 52 minutes — nearly double your average. Try scheduling your hardest task in that same window tomorrow.
由 Apple Intelligence 裝置端產生Generated on-device by Apple Intelligence

四個步驟三分鐘上手FOUR STEPSAbout three minutes

第一次打開 App 時，它會帶你走過這四步。之後隨時都能在設定裡調整。The app walks you through these on first launch. Everything stays adjustable in Settings.

01 30 秒30 sec
允許「螢幕使用時間」Allow Screen Time
系統唯一能在專注時鎖住 App 的方式，導覽會直接帶你開啟。The only way the system can lock apps during focus. The intro takes you there.
02 1 分鐘1 min
選要擋的 AppPick apps to block
先挑兩三個最常讓你分心的就好，之後隨時可以改。Two or three of your worst offenders is plenty — change it any time.
03 1 分鐘1 min
建立今天的待辦Add today’s task
寫下真的想完成的一件事，也可以先跳過，直接自由專注。Write down one thing you want to finish — or skip it and use Free Focus.
04 30 秒30 sec
滑動卡牌，開始專注Swipe & start
上下滑動決定專注多久，選好目標，按下開始專注。Swipe to set the length, choose a target, and hit Start Focus.
第一週的建議：先從 25 分鐘開始，一天一次就好。等到「開始專注」變成一個不用猶豫的動作，再拉長時間或增加次數——連續天數比單次長度更重要。Week-one tip: start with 25 minutes, once a day. Once hitting Start feels automatic, make sessions longer or more frequent — the streak matters more than any single session.

免費很好，解鎖 Pro 體驗更加Free is plenty. Pro makes it better.

你可以永遠只用免費版，建立習慣需要的功能一個都不少。
當專注變成日常，Pro 會替你把上限拿掉。You can stay on the free plan forever — nothing you need to build the habit is missing.
When focusing becomes routine, Pro removes the ceiling.

免費版Free
NT$0
不用註冊、不用付費，下載就能開始No account, no payment — just download and start
每天 3 次專注，時長不限3 focus sessions a day, any length
專注時可擋 3 個 AppBlock up to 3 apps while focusing
今日待辦、四個內建分類Today’s tasks and four built-in categories
今日回顧：完成數、專注時長、連續天數Daily review: tasks, focus time, streak
NiarbList Pro 可免費試用Free trial
把上面所有上限拿掉，再加上完整的累積與洞察Every limit above removed, plus the full history and insights
無限專注Unlimited focus
不限次數，想專注幾次就幾次No daily cap on sessions
完整專注盾Full Focus Shield
擋 App 無上限，可整包擋一整個分類Unlimited apps and whole categories
規劃任一天Plan any day
排未來任一天的待辦，加無限自訂分類Schedule ahead, unlimited custom categories
完整回顧Full review
週趨勢、洞察卡與裝置端 AI 建議Weekly trends, insights, on-device AI tips
年付方案Yearly最划算Best value
NT$490 / yr
≈ NT$41 / mo
月付方案Monthly
NT$90 / mo
隨時取消Cancel anytime

常見問題Common questions

這跟一般的 App 封鎖工具有什麼不同？How is this different from a normal app blocker?
封鎖工具預設「娛樂是壞事」，所以整天跟你作對，你只能學會怎麼繞過它。NiarbList 只在你主動按下開始的那段時間介入，結束立刻解開。它的重點不是限制你玩多久，而是把每一次專注記下來，讓你看見累積。Blockers assume entertainment is bad and fight you all day, so you just learn to get around them. NiarbList only steps in during the session you started, and releases the moment it ends. The point isn’t limiting your fun — it’s recording every session so you can see it add up.
沒有待辦事項的日子，還能用嗎？Can I use it on days with no to-dos?
可以。首頁的預設目標就是「自由專注」，不綁任何待辦也能開始，App 一樣會被擋起來、時間一樣會被記錄。你也可以只選一個類別（工作、學習、運動、生活），不必先建立待辦。Yes. The home screen defaults to Free Focus — start without attaching anything and apps are still blocked, time still recorded. You can also just pick a category (Work, Study, Exercise, Life) without creating a task first.
專注中真的完全不能用那些 App 嗎？Are the blocked apps really unusable mid-session?
被你選中的 App 在專注期間會被系統擋下。你隨時可以結束專注來解開它們，但結束鍵要長按三秒——按住的這三秒，通常就足夠讓你改變主意。沒被選中的 App（電話、訊息、地圖）完全不受影響。The apps you selected are blocked by the system during focus. You can always end the session to release them — but the end button needs a three-second hold, and those three seconds are usually enough to change your mind. Anything you didn’t select (phone, messages, maps) is untouched.
第一次該從多久開始？How long should my first session be?
25 分鐘，一天一次。時間長度不是重點，能不能每天按下開始才是。等到「開始專注」變成一個不用猶豫的動作，再慢慢往上加——回顧頁的連續天數會告訴你這件事有沒有真的長出來。25 minutes, once a day. Length matters far less than whether you press start every day. Once starting feels automatic, add more — the streak counter in the review tells you whether the habit is actually taking root.
為什麼需要「螢幕使用時間」權限？Why does it need Screen Time permission?
這是 iOS 唯一能在專注期間鎖住其他 App、並讀取使用時數的官方介面。它提供的只有「哪個 App 用了多久」，不含訊息內容、瀏覽紀錄或帳號資訊，而且所有統計都留在你的裝置上。It’s the only official iOS API that can lock other apps during a session and report usage. It exposes just which app ran and for how long — no message content, browsing history or account data — and all stats stay on your device.
免費版夠用嗎？Is the free plan enough?
每天 3 次專注、可擋 3 個 App、今日待辦與今日回顧都免費，足以完整跑完一天的流程。Pro 解鎖的是無限次數、無上限的擋 App（含整個分類）、規劃未來任一天，以及週趨勢、洞察卡與裝置端 AI 建議。Three sessions a day, three blocked apps, today’s tasks and today’s review are all free — enough to run a complete day. Pro unlocks unlimited sessions, unlimited app blocking (including whole categories), planning any future day, plus weekly trends, insight cards and on-device AI tips.
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