Compression
Restrict whatever it is you are trying to do. Create two 1-pagers:
Prescriptive - the list of principles that help you generate real-world examples
Practice - the list of real-world examples to practice that indirectly teach the principles
Frequency
Tim charted the path to skill mastery on a bipolar graph that can help you to forecast big gains, setbacks, and plateaus. (p. 87 of The 4-Hour Chef).
Encoding
Anchor the new material to what you already know to help you remember it.