Follow-through is a leadership skill, not a personality trait
The promises you make in passing shape your reputation more than the ones you make in meetings. Here's a simple way to keep both columns straight.
Ask people to describe a leader they trust and you rarely hear about strategy. You hear "she always got back to me" or "if he said he'd do it, it got done." Follow-through is how most people experience your leadership, one small promise at a time.
It's tempting to treat that as a trait some people have and others don't. It isn't. It's a system, and the people who seem naturally reliable have usually just built a better one.
The promises that slip are the small ones
Nobody forgets the commitments made in a formal meeting with an owner and a deadline. The ones that slip are offhand: "I'll send you that article." "Let me introduce you to someone." "I'll find out and get back to you."
They feel too small to write down, so they live in your head, and your head is already full. The other person remembers them precisely, because to them it wasn't small at all.
Keep both columns
Most to-do systems track what you owe. That's half the ledger. The other half is what you're owed: the feedback someone promised, the intro they offered, the decision they said they'd make by Friday.
A promise you're owed is still your problem if your work depends on it.
Keeping both columns changes how you walk into a conversation. You can lead with what you've done for them, and you can ask for what you need without it feeling like an ambush.
Make it cheap to capture
The best system is the one you'll use in the thirty seconds after a meeting ends, standing in a hallway. That means one place, very little typing, and a date attached to every promise, even a rough one. "Soon" is not a date.
Review the list before you meet the person, not once a week in the abstract. A promise is most useful to remember in the moment you're about to see the person you made it to.
When you're late, say so first
You will miss some. Everyone does. The difference is who raises it. If you bring up the late item before they do, with a new date you can keep, most people will remember that you followed up, not that you were late.
Reliability isn't never dropping anything. It's making sure nothing you drop stays dropped.