diff --git a/app/src/main/java/it/niedermann/owncloud/notes/android/activity/NotesListViewActivity.java b/app/src/main/java/it/niedermann/owncloud/notes/android/activity/NotesListViewActivity.java
index 79a68891..718194d4 100644
--- a/app/src/main/java/it/niedermann/owncloud/notes/android/activity/NotesListViewActivity.java
+++ b/app/src/main/java/it/niedermann/owncloud/notes/android/activity/NotesListViewActivity.java
@@ -68,7 +68,6 @@ import it.niedermann.owncloud.notes.persistence.LoadNotesListTask;
 import it.niedermann.owncloud.notes.persistence.LoadNotesListTask.NotesLoadedListener;
 import it.niedermann.owncloud.notes.persistence.NoteSQLiteOpenHelper;
 import it.niedermann.owncloud.notes.persistence.NoteServerSyncHelper;
-import it.niedermann.owncloud.notes.persistence.SyncWorker;
 import it.niedermann.owncloud.notes.util.ExceptionHandler;
 import it.niedermann.owncloud.notes.util.NoteUtil;
 
@@ -182,8 +181,6 @@ public class NotesListViewActivity extends AppCompatActivity implements ItemAdap
         setupNavigationList(categoryAdapterSelectedItem);
         setupNavigationMenu();
         setupNotesList();
-
-        SyncWorker.register(this);
     }
 
     @Override
diff --git a/app/src/main/java/it/niedermann/owncloud/notes/android/fragment/PreferencesFragment.java b/app/src/main/java/it/niedermann/owncloud/notes/android/fragment/PreferencesFragment.java
index 757af1bc..7f5df51d 100644
--- a/app/src/main/java/it/niedermann/owncloud/notes/android/fragment/PreferencesFragment.java
+++ b/app/src/main/java/it/niedermann/owncloud/notes/android/fragment/PreferencesFragment.java
@@ -5,11 +5,12 @@ import android.os.Bundle;
 import android.util.Log;
 
 import androidx.annotation.Nullable;
-import androidx.preference.Preference;
+import androidx.preference.ListPreference;
 import androidx.preference.PreferenceFragmentCompat;
 import androidx.preference.SwitchPreference;
 
 import it.niedermann.owncloud.notes.R;
+import it.niedermann.owncloud.notes.persistence.SyncWorker;
 import it.niedermann.owncloud.notes.util.Notes;
 
 public class PreferencesFragment extends PreferenceFragmentCompat {
@@ -25,8 +26,8 @@ public class PreferencesFragment extends PreferenceFragmentCompat {
     public void onCreatePreferences(Bundle savedInstanceState, String rootKey) {
         addPreferencesFromResource(R.xml.preferences);
 
-        final SwitchPreference themePref = (SwitchPreference) findPreference(getString(R.string.pref_key_theme));
-        themePref.setOnPreferenceChangeListener((Preference preference, Object newValue) -> {
+        final SwitchPreference themePref = findPreference(getString(R.string.pref_key_theme));
+        themePref.setOnPreferenceChangeListener((preference, newValue) -> {
             Boolean darkTheme = (Boolean) newValue;
             Notes.setAppTheme(darkTheme);
             getActivity().setResult(Activity.RESULT_OK);
@@ -34,11 +35,18 @@ public class PreferencesFragment extends PreferenceFragmentCompat {
             return true;
         });
 
-        final SwitchPreference wifiOnlyPref = (SwitchPreference) findPreference(getString(R.string.pref_key_wifi_only));
-        wifiOnlyPref.setOnPreferenceChangeListener((Preference preference, Object newValue) -> {
+        final SwitchPreference wifiOnlyPref = findPreference(getString(R.string.pref_key_wifi_only));
+        wifiOnlyPref.setOnPreferenceChangeListener((preference, newValue) -> {
             Boolean syncOnWifiOnly = (Boolean) newValue;
             Log.v(TAG, "syncOnWifiOnly: " + syncOnWifiOnly);
             return true;
         });
+
+        final ListPreference syncPref = findPreference(getString(R.string.pref_key_background_sync));
+        syncPref.setOnPreferenceChangeListener((preference, newValue) -> {
+            Log.v(TAG, "syncPref: " + preference + " - newValue: " + newValue);
+            SyncWorker.update(getContext(), newValue.toString());
+            return true;
+        });
     }
 }
diff --git a/app/src/main/java/it/niedermann/owncloud/notes/persistence/SyncWorker.java b/app/src/main/java/it/niedermann/owncloud/notes/persistence/SyncWorker.java
index 273e6094..89442a88 100644
--- a/app/src/main/java/it/niedermann/owncloud/notes/persistence/SyncWorker.java
+++ b/app/src/main/java/it/niedermann/owncloud/notes/persistence/SyncWorker.java
@@ -16,14 +16,19 @@ import com.nextcloud.android.sso.AccountImporter;
 import com.nextcloud.android.sso.exceptions.NextcloudFilesAppAccountNotFoundException;
 import com.nextcloud.android.sso.model.SingleSignOnAccount;
 
-import it.niedermann.owncloud.notes.model.LocalAccount;
+import java.util.concurrent.TimeUnit;
 
-import static java.util.concurrent.TimeUnit.MINUTES;
+import it.niedermann.owncloud.notes.R;
+import it.niedermann.owncloud.notes.model.LocalAccount;
 
 public class SyncWorker extends Worker {
 
-    private static final String WORKER_TAG = "background_synchronization";
     private static final String TAG = SyncWorker.class.getCanonicalName();
+    private static final String WORKER_TAG = "background_synchronization";
+
+    private static final Constraints constraints = new Constraints.Builder()
+            .setRequiredNetworkType(NetworkType.CONNECTED)
+            .build();
 
     public SyncWorker(@NonNull Context context, @NonNull WorkerParameters workerParams) {
         super(context, workerParams);
@@ -47,12 +52,24 @@ public class SyncWorker extends Worker {
         return Result.success();
     }
 
-    public static void register(@NonNull Context context) {
-        Log.v(TAG, "Registering worker running each " + 15 + " " + MINUTES);
-        WorkManager
-                .getInstance(context.getApplicationContext())
-                .enqueueUniquePeriodicWork(WORKER_TAG, ExistingPeriodicWorkPolicy.REPLACE, new PeriodicWorkRequest.Builder(SyncWorker.class, 15, MINUTES)
-                        .setConstraints(new Constraints.Builder().setRequiredNetworkType(NetworkType.UNMETERED).build()).build());
+    public static void update(Context context, String preferenceValue) {
+        deregister(context);
+        if (!context.getString(R.string.pref_value_sync_off).equals(preferenceValue)) {
+            int repeatInterval = 15;
+            TimeUnit unit = TimeUnit.MINUTES;
+            if (context.getString(R.string.pref_value_sync_1_hour).equals(preferenceValue)) {
+                repeatInterval = 1;
+                unit = TimeUnit.HOURS;
+            } else if (context.getString(R.string.pref_value_sync_6_hours).equals(preferenceValue)) {
+                repeatInterval = 6;
+                unit = TimeUnit.HOURS;
+            }
+            PeriodicWorkRequest work = new PeriodicWorkRequest.Builder(SyncWorker.class, repeatInterval, unit)
+                    .setConstraints(constraints).build();
+            WorkManager.getInstance(context.getApplicationContext()).enqueueUniquePeriodicWork(TAG, ExistingPeriodicWorkPolicy.REPLACE, work);
+            Log.v(TAG, "Registering worker running each " + repeatInterval + " " + unit);
+
+        }
     }
 
     private static void deregister(@NonNull Context context) {
diff --git a/app/src/main/res/drawable/ic_network_wifi_grey600_24dp.xml b/app/src/main/res/drawable/ic_network_wifi_grey600_24dp.xml
new file mode 100644
index 00000000..1c3b9a41
--- /dev/null
+++ b/app/src/main/res/drawable/ic_network_wifi_grey600_24dp.xml
@@ -0,0 +1,6 @@
+<vector android:autoMirrored="true" android:height="24dp"
+    android:tint="#757575" android:viewportHeight="24.0"
+    android:viewportWidth="24.0" android:width="24dp" xmlns:android="http://schemas.android.com/apk/res/android">
+    <path android:fillAlpha=".3" android:fillColor="#FF000000" android:pathData="M12.01,21.49L23.64,7c-0.45,-0.34 -4.93,-4 -11.64,-4C5.28,3 0.81,6.66 0.36,7l11.63,14.49 0.01,0.01 0.01,-0.01z"/>
+    <path android:fillColor="#FF000000" android:pathData="M3.53,10.95l8.46,10.54 0.01,0.01 0.01,-0.01 8.46,-10.54C20.04,10.62 16.81,8 12,8c-4.81,0 -8.04,2.62 -8.47,2.95z"/>
+</vector>
diff --git a/app/src/main/res/values/arrays.xml b/app/src/main/res/values/arrays.xml
index 1d4ed668..cc342086 100644
--- a/app/src/main/res/values/arrays.xml
+++ b/app/src/main/res/values/arrays.xml
@@ -10,4 +10,10 @@
         <item>@string/pref_value_font_size_medium</item>
         <item>@string/pref_value_font_size_large</item>
     </string-array>
+    <string-array name="sync_values">
+        <item>@string/pref_value_sync_off</item>
+        <item>@string/pref_value_sync_15_minutes</item>
+        <item>@string/pref_value_sync_1_hour</item>
+        <item>@string/pref_value_sync_6_hours</item>
+    </string-array>
 </resources>
\ No newline at end of file
diff --git a/app/src/main/res/values/strings.xml b/app/src/main/res/values/strings.xml
index 78f63ec4..5ab97e3f 100644
--- a/app/src/main/res/values/strings.xml
+++ b/app/src/main/res/values/strings.xml
@@ -43,6 +43,7 @@
     <string name="settings_font_title">Monospace font</string>
     <string name="settings_font_size">Font size</string>
     <string name="settings_wifi_only">Sync only on Wi-Fi</string>
+    <string name="settings_background_sync">Background synchronization</string>
 
     <!-- Certificates -->
 
@@ -112,15 +113,22 @@
     <string name="pref_key_font_size" translatable="false">fontSize</string>
     <string name="pref_key_wifi_only" translatable="false">wifiOnly</string>
     <string name="pref_key_last_note_mode" translatable="false">lastNoteMode</string>
+    <string name="pref_key_background_sync" translatable="false">backgroundSync</string>
     <string name="pref_value_mode_edit" translatable="false">edit</string>
     <string name="pref_value_mode_preview" translatable="false">preview</string>
     <string name="pref_value_mode_last" translatable="false">last</string>
     <string name="pref_value_font_size_small" translatable="false">small</string>
     <string name="pref_value_font_size_medium" translatable="false">medium</string>
     <string name="pref_value_font_size_large" translatable="false">large</string>
+    <string name="pref_value_sync_off" translatable="false">off</string>
+    <string name="pref_value_sync_15_minutes" translatable="false">15_minutes</string>
+    <string name="pref_value_sync_1_hour" translatable="false">1_hour</string>
+    <string name="pref_value_sync_6_hours" translatable="false">6_hours</string>
+    <!-- These values should not be translateable. They should be migrated at some point.  -->
     <string name="pref_value_theme_light">Light</string>
     <string name="pref_value_font_normal">Normal</string>
     <string name="pref_value_wifi_and_mobile">Sync on Wi-Fi and mobile data</string>
+
     <string name="simple_error">Error</string>
     <string name="simple_close">Close</string>
     <string name="simple_copy">Copy</string>
@@ -161,6 +169,14 @@
         <item>Large</item>
     </string-array>
 
+    <!-- Array: background synchronization -->
+    <string-array name="sync_entries">
+        <item>Off</item>
+        <item>15 minutes</item>
+        <item>1 hour</item>
+        <item>6 hours</item>
+    </string-array>
+
     <!-- Plurals -->
     <plurals name="ab_selected">
         <item quantity="one">%d selected</item>
diff --git a/app/src/main/res/xml/preferences.xml b/app/src/main/res/xml/preferences.xml
index d1668a87..b13422db 100644
--- a/app/src/main/res/xml/preferences.xml
+++ b/app/src/main/res/xml/preferences.xml
@@ -37,9 +37,19 @@
 
     <SwitchPreference
         android:defaultValue="@string/pref_value_wifi_and_mobile"
-        android:icon="@drawable/ic_sync_black_24dp"
+        android:icon="@drawable/ic_network_wifi_grey600_24dp"
         android:key="@string/pref_key_wifi_only"
         android:layout="@layout/item_pref"
         android:title="@string/settings_wifi_only" />
 
+    <ListPreference
+        android:defaultValue="@string/pref_value_sync_off"
+        android:entries="@array/sync_entries"
+        android:entryValues="@array/sync_values"
+        android:icon="@drawable/ic_sync_black_24dp"
+        android:key="@string/pref_key_background_sync"
+        android:layout="@layout/item_pref"
+        android:summary="%s"
+        android:title="@string/settings_background_sync" />
+
 </PreferenceScreen>