My method was to spend 25 years listening to colleagues mumble about Category Theory and slowly picking up the basics. Even I didn't really use Category Theory in my abstraction work. It's just that after months of effort to crack my problem, I showed my pages of work to the Category Theory folks and they were like "oh, it's simply Yoneda this and Yoneda that and your proof can be done in 4 lines.".

That said, if I had to guess at what would be effective at getting up to speed without spending 25 years, would be to checkout https://github.com/hmemcpy/milewski-ctfp-pdf Category Theory for Programmers. Milewski was one of those people who were like "Oh, it's simply Yoneda this and Yoneda that", and he figured it out all himself in parallel without seeing my proof.

But I doubt it will be like, knowing Category Theory will enable you to have super powers for abstraction design. Rather it will be a matter of having enough mathematical tools at your disposal plus the right inspiration at the right time to realize that ones of those tools can happen to solve your abstraction programming problem you happen to be facing at some moment, in a way that is not obvious, if you are lucky. In fact, you likely have to first guess at what the right abstraction is and then fall back on Category Theory to verify the sanity of your guess.