Talking about frame control, the implicit message of looking at your phone while someone is talking to you is “I’m bored and I don’t respect you enough to fake it”. The frame OP was imposing consciously or unconsciously was that the speaker was low status enough that she could publicly ignore them with impunity, and they were right to call her out on it.
More generally, I have a pretty poor view of the post’s argument in general. Frame control is just another word for value and status alignment, aka most of normal human interaction. This is only a danger to someone if they do not have a strong enough sense of self to hold independent opinions and sense of worth. This vulnerability is going to leave someone open and susceptible no matter if a high status person uses generally assertive (top portion) or receptive (bottom section) techniques, which I see as two sides of the same coin. Maybe labeling this as OP has is useful to help people stuck in this trap grow a stronger sense of self.
But for most people frame control between two people i believe is better described as frame negotiation. Negotiations have a wide range of strategies and outcomes, but decrying assertive strategies as dangerous because some people crumble to them when the default option is to simply hold your ground, seems misguided.
Where managing frame control becomes interesting is in group setting, but now we’ve just rediscovered politics/status games/group dynamics/multi agent games by another name. I think the post would have been a lot stronger if it focused on that.
How does one figure out goals and what to want? Usually I find myself following the gradient of my impulses. When I can find coherent goals, executing is relatively straightforward. Finding goals in the first place is IMO much harder. If you map it onto the question of how to find meaning in life, it’s more colloquially recognizable as a hard thing!