Are You in Control of Your Phone—Or Is It Controlling You?

Let’s be real, mama—how often do you reach for your phone without even thinking about it? Whether it’s checking social media, responding to emails, or just escaping for a moment, our phones have become an extension of us.

I recently looked at my screen time and was shocked at how much of my day was spent staring at my phone. And I know I’m not alone—studies show the average business owner spends six hours a day on their phone.

Six. Hours.

That’s more than a third of our waking hours. That’s time we could be using to connect with our families, grow our businesses, or deepen our faith.

And yet, even though we are more connected than ever, we’re experiencing a deep disconnection—from our families, our work, and even our faith.

I see this pattern over and over again, not just in my own life, but with the women I coach.

A few weeks ago, one of my coaching students shared her struggles during a group call. She was exhausted, overwhelmed, and constantly distracted. She felt like no matter how hard she worked, she couldn’t get ahead in her business, and she was always feeling behind with her kids.

And then she looked at her phone screen time… 10+ hours a day.

She was devastated.

And I get it—because I’ve been there too.

The truth is, our phones aren’t just distracting us. They’re robbing us.

They steal our presence, our productivity, and even our peace. And the scariest part? We don’t even realize how much we’ve lost until we finally step back and take a hard look.

That’s why today, we’re tackling phone addiction head-on. Because while technology is a powerful tool, the enemy loves using distractions to pull us away from what truly matters.

If you’ve ever found yourself mindlessly scrolling when you should be present with your family, or checking your phone first thing in the morning instead of spending quiet time with God, this episode is for you.

The Battle for Your Attention

Phones aren’t inherently bad, but they’ve become one of the biggest distractions in our lives. Studies show that excessive phone use is linked to higher rates of anxiety, depression, and even irritability.

And the scariest part? Just having your phone visible can reduce the quality of face-to-face conversations and empathy levels.

The enemy knows exactly what he’s doing. What better way to distract us from our families, our calling, and our faith than through a device that promises connection but often delivers the opposite?

So how do we fight back and take control? Boundaries.

8 Boundaries to Help You Regain Control

Here are the 8 practical phone boundaries I’ve implemented in my life—and trust me, they are game-changers:

1. Charge your phone in another room – No more checking it first thing in the morning. Start your day with prayer and intention, not social media.
2. Set a bedtime for your phone – Put it away at a set time each night. Try 8 PM and notice how much more restful your evenings feel.
3. Pay attention to your screen time – Track it, face it, and set goals to reduce it. Awareness is the first step to making a change.
4. Turn off notifications for social media and email – Stop letting your phone dictate your day. You control your schedule, not your notifications.
5. Replace mindless scrolling with intentional habits – Bring a book, do a puzzle, journal, or just sit in stillness instead of reaching for your phone.
6. No phones at mealtime – Create sacred, distraction-free moments with your family. Model presence for your kids.
7. Use focus modes – Set custom screens for work, family time, and personal reflection. Let technology work for you, not against you.
8. Try an app blocker – Use tools like Well Spent to limit access to distracting apps.

Mama, if you’re feeling the pull of distraction stealing your time, focus, and presence, you’re not alone.

The enemy thrives on keeping us busy, overwhelmed, and disconnected from what truly matters. But you can take back control. You can be present. You can align your business and life with God’s best for you.

Your Phone Should Work for You—Not the Other Way Around

We don’t have to live in constant digital distraction. We can reclaim our focus, our relationships, and our peace. But it starts with awareness and making small, intentional changes.

So, mama—where do you need to set stronger phone boundaries? I’d love to hear from you.

Send me a DM on Instagram @thepurposegathering and let me know: What’s one boundary you’re committing to this week?

And if you want to go deeper into these conversations, join me at TPG Live 2025! We’ll be diving into practical ways to protect your time, align your business with God’s calling, and truly thrive.

Join us in person or virtually. This event is your opportunity to break free from distractions and create a business that serves your life—not the other way around.

Grab your in-person ticket here
Join us via livestream here

Let’s take back our focus together and as always, I’m here rooting for you.

Complimentary Episodes:

1. Ep 200. Fighting the Real Enemy of Your Business Growth
2. Ep 198. Finding Peace in the Messy Middle
3. Ep 196. From Mom Guilt to Emotional Confidence with Alicia Michelle
4. Ep 187. Get Out Of Your Head + Start Living Your Life with Carla Reeves
5. Browse All Mindset Related Episodes

Resources:

1. The Purpose Gathering Live In-Person Event – A transformative two-day experience for women ready to trade worldly hustle for Kingdom impact, where you’ll learn to infuse God’s wisdom into every area of life and discover sustainable success His way
2. The Purpose Gathering Livestream – Can’t make it in person? Join us virtually and experience the event from anywhere!
3. Local to Gilbert/Mesa Arizona (For Mom Business Owners) Join our in person membership community
4. Need support managing your time well and creating systems to streamline your business? Join the Organized CEO Bootcamp (6 Week Group Program)
5. Message me on Voxer (My username is afreehan)
6. Have a question for me? Or a specific struggle you’re dealing with? I’ll address your question on the podcast. Submit your ‘Ask Ashley’ question here