The method I used in college: take notes on everything you think you'll need to remember, while making sure they're neatly written and intuitive. If there's ever anything you need to review, consult your notes, rather than looking it up in your textbook or handouts. If it's not in your notes, look it up in said textbook/handouts, and then put it into your notes. Once you're in the habit of relying on your own notes for review, you'll naturally start taking better notes, and you'll be actively updating them over time. Unfortunately I don't know of any science that backs this up per se, but I've personally found that I retain information much better when I'm reviewing my own notes rather than going back to refer to the textbook.
Also, if you're taking notes during a lecture, quantity over quality. Just jot down anything and everything you think is important, then polish them up later, preferably while it's all still fresh in your mind.
And yea, like everyone said, avoid cramming if you can. It might help you pass a test you're not adequately prepared for in advance, but you don't really retain any of the information you cram, so it hurts in the long run.