If you're having trouble focusing your learning process, I can relate - I have minimal formal theory training as well, and it can be especially hard to know where to start when you don't really know terms. Here's the resource that's helped me the most lately: https://www.youtube.com/channel/UCeZLO2VgbZHeDcongKzzfOw/videos
If you're having issues with composition specifically, I'd particularly recommend any of his videos that talk about utilizing motifs. There's a Dark Souls vid and a Zelda: Link's Awakening vid that talk about motif use and transformation pretty thoroughly, and it's really made a huge impact on my writing lately.
Aside from that, the best recommendation I have is to transcribe. A lot. Even from your own tracks. If you find a chord progression you really like, throw down a dummy instrument (my go-to is a simple triangle wave), write it out and examine it isolated. Or if you like the interplay the chords had with the melody, put down another dummy for the lead and look at the relationships between the two. When you find something you like, even if it's from someone else's work, try emulating it. Don't feel bad about borrowing elements from music that inspires you, especially when you're learning something new! Adding techniques to your repertoire will make you a much more effective composer when it comes time to write to a client's specs, and I find that the more comfortable you get with a new trick/technique (even if it's "borrowed"), the easier it is to implement it into a track with your own spin to make it sound more unique. It's not necessary to rediscover every composition technique for yourself, only that you can use it effectively.
The chord/lead dummies also translate into my own originals and arrangements, not just transcription. Blocking out a new section can help you determine how well it flows with the preceding material, and it really helps me avoid wasting time fleshing out an entire section only to find it won't work structurally.
I also have to echo Timaeus that if it's possible, make at least a little time for music stuff almost every day, whether it's starting a new tune, transcribing one of your favorite game tunes, or making a new synth patch. But don't beat yourself up if you miss a day and definitely take a day or two off if you need it. The mind needs time away from conscious processing to recombine novel information and let what you've learned solidify. It functions a lot like a muscle; overtraining is more detrimental than it might seem on the surface, so if you find that it's too stressful doing X number of days per week, back it off a bit and make sure to focus on enjoying the process. Maybe even just pick a few days of the week to purposely be away from music, or schedule out what you want to work on for which days - it's the consistency that's most important rather than the sheer quantity of time you spend with music.
Hope that's helpful