diff --git a/_locales/de/messages.json b/_locales/de/messages.json
index 426dca1..c8663f5 100644
--- a/_locales/de/messages.json
+++ b/_locales/de/messages.json
@@ -322,5 +322,17 @@
   },
   "rename_list": {
     "message": "Liste umbenennen"
+  },
+  "export_settings": {
+    "message": "Exportieren"
+  },
+  "import_settings": {
+    "message": "Importieren"
+  },
+  "export_import_settings_label": {
+    "message": "Export / Import"
+  },
+  "export_import_settings_hint": {
+    "message": "Listen und Website-Ausnahmen sichern oder wiederherstellen."
   }
 }
\ No newline at end of file
diff --git a/_locales/en/messages.json b/_locales/en/messages.json
index 7082edb..bb23a84 100644
--- a/_locales/en/messages.json
+++ b/_locales/en/messages.json
@@ -358,5 +358,17 @@
   },
   "close": {
     "message": "Close"
+  },
+  "export_settings": {
+    "message": "Export"
+  },
+  "import_settings": {
+    "message": "Import"
+  },
+  "export_import_settings_label": {
+    "message": "Export / Import"
+  },
+  "export_import_settings_hint": {
+    "message": "Back up or restore lists and site exceptions."
   }
 }
\ No newline at end of file
diff --git a/_locales/es/messages.json b/_locales/es/messages.json
index e5916e9..2aa4da7 100644
--- a/_locales/es/messages.json
+++ b/_locales/es/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "Renombrar lista"
+  },
+  "export_settings": {
+    "message": "Exportar"
+  },
+  "import_settings": {
+    "message": "Importar"
+  },
+  "export_import_settings_label": {
+    "message": "Exportar / Importar"
+  },
+  "export_import_settings_hint": {
+    "message": "Hacer copia de seguridad o restaurar listas y excepciones de sitios."
   }
 }
\ No newline at end of file
diff --git a/_locales/fr/messages.json b/_locales/fr/messages.json
index f6a3193..e6837fd 100644
--- a/_locales/fr/messages.json
+++ b/_locales/fr/messages.json
@@ -328,5 +328,17 @@
     },
     "rename_list": {
         "message": "Renommer la liste"
+    },
+    "export_settings": {
+        "message": "Exporter"
+    },
+    "import_settings": {
+        "message": "Importer"
+    },
+    "export_import_settings_label": {
+        "message": "Exporter / Importer"
+    },
+    "export_import_settings_hint": {
+        "message": "Sauvegarder ou restaurer les listes et les exceptions de sites."
     }
 }
\ No newline at end of file
diff --git a/_locales/hi/messages.json b/_locales/hi/messages.json
index 8c67242..0ac772d 100644
--- a/_locales/hi/messages.json
+++ b/_locales/hi/messages.json
@@ -328,5 +328,17 @@
     },
     "rename_list": {
         "message": "सूची का नाम बदलें"
+    },
+    "export_settings": {
+        "message": "निर्यात"
+    },
+    "import_settings": {
+        "message": "आयात"
+    },
+    "export_import_settings_label": {
+        "message": "निर्यात / आयात"
+    },
+    "export_import_settings_hint": {
+        "message": "सूचियों और साइट अपवादों का बैकअप लें या पुनर्स्थापित करें।"
     }
 }
\ No newline at end of file
diff --git a/_locales/it/messages.json b/_locales/it/messages.json
index ea510b1..ddeb16d 100644
--- a/_locales/it/messages.json
+++ b/_locales/it/messages.json
@@ -328,5 +328,17 @@
     },
     "rename_list": {
         "message": "Rinomina elenco"
+    },
+    "export_settings": {
+        "message": "Esporta"
+    },
+    "import_settings": {
+        "message": "Importa"
+    },
+    "export_import_settings_label": {
+        "message": "Esporta / Importa"
+    },
+    "export_import_settings_hint": {
+        "message": "Backup o ripristino di elenchi e eccezioni di siti."
     }
 }
\ No newline at end of file
diff --git a/_locales/ja/messages.json b/_locales/ja/messages.json
index b9b1bbe..1ccd326 100644
--- a/_locales/ja/messages.json
+++ b/_locales/ja/messages.json
@@ -328,5 +328,17 @@
     },
     "rename_list": {
         "message": "リスト名を変更"
+    },
+    "export_settings": {
+        "message": "エクスポート"
+    },
+    "import_settings": {
+        "message": "インポート"
+    },
+    "export_import_settings_label": {
+        "message": "エクスポート / インポート"
+    },
+    "export_import_settings_hint": {
+        "message": "リストとサイトの例外をバックアップまたは復元します。"
     }
 }
\ No newline at end of file
diff --git a/_locales/ko/messages.json b/_locales/ko/messages.json
index 96afc0e..95d4403 100644
--- a/_locales/ko/messages.json
+++ b/_locales/ko/messages.json
@@ -328,5 +328,17 @@
     },
     "rename_list": {
         "message": "리스트 이름 변경"
+    },
+    "export_settings": {
+        "message": "내보내기"
+    },
+    "import_settings": {
+        "message": "가져오기"
+    },
+    "export_import_settings_label": {
+        "message": "내보내기 / 가져오기"
+    },
+    "export_import_settings_hint": {
+        "message": "목록 및 사이트 예외를 백업하거나 복원합니다."
     }
 }
\ No newline at end of file
diff --git a/_locales/nl/messages.json b/_locales/nl/messages.json
index e2aaa32..83df711 100644
--- a/_locales/nl/messages.json
+++ b/_locales/nl/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "Lijst hernoemen"
+  },
+  "export_settings": {
+    "message": "Exporteren"
+  },
+  "import_settings": {
+    "message": "Importeren"
+  },
+  "export_import_settings_label": {
+    "message": "Exporteren / Importeren"
+  },
+  "export_import_settings_hint": {
+    "message": "Back-up maken of lijsten en site-uitzonderingen herstellen."
   }
 }
\ No newline at end of file
diff --git a/_locales/pl/messages.json b/_locales/pl/messages.json
index b4954da..d0d164c 100644
--- a/_locales/pl/messages.json
+++ b/_locales/pl/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "Zmień nazwę listy"
+  },
+  "export_settings": {
+    "message": "Eksportuj"
+  },
+  "import_settings": {
+    "message": "Importuj"
+  },
+  "export_import_settings_label": {
+    "message": "Eksport / Import"
+  },
+  "export_import_settings_hint": {
+    "message": "Utwórz kopię zapasową lub przywróć listy i wyjątki witryn."
   }
 }
\ No newline at end of file
diff --git a/_locales/pt_BR/messages.json b/_locales/pt_BR/messages.json
index db45070..d37c977 100644
--- a/_locales/pt_BR/messages.json
+++ b/_locales/pt_BR/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "Renomear lista"
+  },
+  "export_settings": {
+    "message": "Exportar"
+  },
+  "import_settings": {
+    "message": "Importar"
+  },
+  "export_import_settings_label": {
+    "message": "Exportar / Importar"
+  },
+  "export_import_settings_hint": {
+    "message": "Fazer backup ou restaurar listas e exceções de sites."
   }
 }
\ No newline at end of file
diff --git a/_locales/ru/messages.json b/_locales/ru/messages.json
index 5e3b2f7..9b5238d 100644
--- a/_locales/ru/messages.json
+++ b/_locales/ru/messages.json
@@ -329,5 +329,17 @@
   },
   "rename_list": {
     "message": "Переименовать список"
+  },
+  "export_settings": {
+    "message": "Экспорт"
+  },
+  "import_settings": {
+    "message": "Импорт"
+  },
+  "export_import_settings_label": {
+    "message": "Экспорт / Импорт"
+  },
+  "export_import_settings_hint": {
+    "message": "Резервное копирование или восстановление списков и исключений сайтов."
   }
 }
\ No newline at end of file
diff --git a/_locales/tr/messages.json b/_locales/tr/messages.json
index 6ae5aef..762c7d7 100644
--- a/_locales/tr/messages.json
+++ b/_locales/tr/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "Listeyi Yeniden Adlandır"
+  },
+  "export_settings": {
+    "message": "Dışa Aktar"
+  },
+  "import_settings": {
+    "message": "İçe Aktar"
+  },
+  "export_import_settings_label": {
+    "message": "Dışa Aktar / İçe Aktar"
+  },
+  "export_import_settings_hint": {
+    "message": "Listeleri ve site istisnalarını yedekleyin veya geri yükleyin."
   }
 }
\ No newline at end of file
diff --git a/_locales/zh_CN/messages.json b/_locales/zh_CN/messages.json
index 0f9e2b0..c9b623e 100644
--- a/_locales/zh_CN/messages.json
+++ b/_locales/zh_CN/messages.json
@@ -328,5 +328,17 @@
   },
   "rename_list": {
     "message": "重命名列表"
+  },
+  "export_settings": {
+    "message": "导出"
+  },
+  "import_settings": {
+    "message": "导入"
+  },
+  "export_import_settings_label": {
+    "message": "导出 / 导入"
+  },
+  "export_import_settings_hint": {
+    "message": "备份或恢复列表和站点例外。"
   }
 }
\ No newline at end of file
diff --git a/popup/popup.css b/popup/popup.css
index ef586bd..bfa6075 100644
--- a/popup/popup.css
+++ b/popup/popup.css
@@ -1214,6 +1214,30 @@ body {
   opacity: 0.6;
 }
 
+.settings-export-import-section {
+  padding: 8px 10px;
+  background: var(--input-bg);
+  border: 1px solid var(--input-border);
+  border-radius: 6px;
+  display: flex;
+  flex-direction: column;
+  gap: 8px;
+}
+
+.settings-export-import-label {
+  font-size: var(--text-md);
+  font-weight: 500;
+  color: var(--text-color);
+  margin: 0;
+}
+
+.settings-export-import-hint {
+  font-size: var(--text-sm);
+  color: var(--text-color);
+  opacity: 0.6;
+  margin: 0;
+}
+
 .options-buttons {
   display: flex;
   gap: 8px;
diff --git a/popup/popup.html b/popup/popup.html
index f45c3bc..40bb8a4 100644
--- a/popup/popup.html
+++ b/popup/popup.html
@@ -276,6 +276,22 @@
             </div>
           </div>
 
+          <div class="settings-export-import-section">
+            <p class="settings-export-import-label" data-i18n="export_import_settings_label">Export / Import</p>
+            <p class="settings-export-import-hint" data-i18n="export_import_settings_hint">Back up or restore lists and site exceptions.</p>
+            <div class="list-export-import-row">
+              <button type="button" class="list-export-import-btn" id="exportSettingsBtn">
+                <i class="fa-solid fa-download"></i>
+                <span data-i18n="export_settings">Export</span>
+              </button>
+              <button type="button" class="list-export-import-btn" id="importSettingsBtn">
+                <i class="fa-solid fa-upload"></i>
+                <span data-i18n="import_settings">Import</span>
+              </button>
+              <input type="file" id="importSettingsInput" accept="application/json" hidden />
+            </div>
+          </div>
+
         </div>
       </div>
     </div>
diff --git a/src/popup/PopupController.ts b/src/popup/PopupController.ts
index 042fb29..3c4ef11 100644
--- a/src/popup/PopupController.ts
+++ b/src/popup/PopupController.ts
@@ -1,4 +1,4 @@
-import { HighlightList, HighlightWord, HighlightInfo } from '../types.js';
+import { HighlightList, HighlightWord, HighlightInfo, ExportData } from '../types.js';
 import { StorageService } from '../services/StorageService.js';
 import { MessageService } from '../services/MessageService.js';
 import { DOMUtils } from '../utils/DOMUtils.js';
@@ -231,6 +231,7 @@ export class PopupController {
     this.setupTabs();
     this.setupScrollListeners();
     this.setupSettingsOverlay();
+    this.setupSettingsExportImport();
     this.setupListManagement();
     this.setupWordManagement();
     this.setupSettings();
@@ -261,6 +262,95 @@ export class PopupController {
     });
   }
 
+  private setupSettingsExportImport(): void {
+    const importSettingsInput = document.getElementById('importSettingsInput') as HTMLInputElement;
+
+    document.getElementById('exportSettingsBtn')?.addEventListener('click', () => {
+      const data: ExportData = {
+        lists: this.lists,
+        exceptionsList: [...this.exceptionsList]
+      };
+      const blob = new Blob([JSON.stringify(data, null, 2)], { type: 'application/json' });
+      const url = URL.createObjectURL(blob);
+      const a = document.createElement('a');
+      a.href = url;
+      a.download = 'goose-highlighter-settings.json';
+      a.click();
+      URL.revokeObjectURL(url);
+    });
+
+    document.getElementById('importSettingsBtn')?.addEventListener('click', () => {
+      importSettingsInput?.click();
+    });
+
+    importSettingsInput?.addEventListener('change', (e) => {
+      const file = (e.target as HTMLInputElement).files?.[0];
+      if (!file) return;
+
+      const reader = new FileReader();
+      reader.onload = async (event) => {
+        try {
+          const raw = event.target?.result as string;
+          const data = JSON.parse(raw) as unknown;
+
+          if (!data || typeof data !== 'object') {
+            alert(chrome.i18n.getMessage('invalid_import_format') || 'Invalid file format. Please select a valid export file.');
+            importSettingsInput.value = '';
+            return;
+          }
+
+          const obj = data as Record<string, unknown>;
+          let listsApplied = false;
+          let exceptionsApplied = false;
+
+          if (Array.isArray(obj.lists) && obj.lists.length > 0) {
+            const baseId = Date.now();
+            const validLists = obj.lists
+              .filter((item: unknown) => this.isValidList(item))
+              .map((item: HighlightList, i: number) => ({ ...item, id: baseId + i }));
+            if (validLists.length > 0) {
+              this.lists = validLists;
+              this.currentListIndex = Math.min(this.currentListIndex, this.lists.length - 1);
+              listsApplied = true;
+            }
+          }
+
+          if (Array.isArray(obj.exceptionsList)) {
+            this.exceptionsList = obj.exceptionsList.filter((d): d is string => typeof d === 'string');
+            exceptionsApplied = true;
+          }
+
+          if (!listsApplied && !exceptionsApplied) {
+            alert(chrome.i18n.getMessage('invalid_import_format') || 'Invalid file format. Please select a valid export file.');
+            importSettingsInput.value = '';
+            return;
+          }
+
+          if (listsApplied && this.lists.length === 0) {
+            this.lists.push({
+              id: Date.now(),
+              name: chrome.i18n.getMessage('default_list_name') || 'Default List',
+              background: '#ffff00',
+              foreground: '#000000',
+              active: true,
+              words: []
+            });
+          }
+
+          await this.save();
+          MessageService.sendToAllTabs({ type: 'WORD_LIST_UPDATED' });
+          MessageService.sendToAllTabs({ type: 'EXCEPTIONS_LIST_UPDATED' });
+          this.render();
+          importSettingsInput.value = '';
+        } catch (err) {
+          alert((chrome.i18n.getMessage('invalid_json_error') || 'Invalid JSON file') + ': ' + (err as Error).message);
+          importSettingsInput.value = '';
+        }
+      };
+      reader.readAsText(file);
+    });
+  }
+
   private setupTabs(): void {
     document.querySelectorAll('.tab-button').forEach(button => {
       button.addEventListener('click', () => {