i've just recently gotten into music theory and i think it's helped my music a lot. before, i was too intimidated by "chords" and "chord progressions" and stuff and as a result my music was mostly drums, vocals, and some melodic accompaniment and i was rarely proud of what i made.
after i started a challenge where i had 90 days to make 50 songs, i wanted to make sure i really understood what i was doing. i started by compiling every ionic scale onto a google doc, so that i could see what scale a song i had in mind was using. (i also noted which scales were modes of other scales. for example, the c major scale is the same as the a minor scale)
my advice to you would be to experiment. make a bunch of songs and try something new in each one. for example, you could create a new fl studio project and say "i'm going to write a song in F# lydian!" and start with chords or a melody. it can still seem really intimidating, like you have to get the right chords or something, but i've found it's best to just play around with a scale and see what you get. i made this song by starting with just the beginning part and expanding off of it, and i'm proud of how it turned out.
EDIT: i completely forgot to mention david bennett piano! his youtube channel helped me a lot with understanding certain parts of music theory and made it feel a little less alien (and he is also responsible for me getting really into radiohead)
if you have any questions, you are welcome to shoot me a message!