How to get the most out of your 1:1s: cancel them. ;) You almost never need a recurring one and talking about something if/when it's relevant and in context is always better.
I agree, I find those "strategies" on how to talk to your manager , incredibly cringe. What I have worked out for me in 2 FAANGs and 2 regular unknown companies, is working hard, getting things done, when I achieve something that can be shown to other people, I do show it and talk to my manager about compensation, and if I want to move up, I let him know that, I tell him what I think is my timeline for that; if he disagrees, his problem , I find a better place to work, the market for engineers is very competitive. I don't need to be simp-ing to my manager. I think if you keep your relationship with your manager honest and always use a clear, bs free, communication channel with him, you will achieve great things. Managers are just people like you, don't be afraid to leave a bad manager.
Except that's not how it works for a lot of people. If you are social and outspoken, your higher ups can mayyybe rely on you to communicate your wishes clearly, but think about it, would you really regularly signal even small but pestering problem to them? Lots of people are shy to speak, especially when not in private. Relevancy can be increased by making them weekly, in 15m.