Keep receipts on yourself. Log your own promises as carefully as you’d log anybody else’s.

You remember other people’s broken promises precisely and your own vaguely, because yours came with reasons and theirs did not. That asymmetry is not dishonesty, it is just how memory works from the inside. The effect is that you can be unreliable for a long time without ever catching yourself at it. A written record removes the argument.

Start noting what you tell people you will do, with the date, in whatever app you already open. Check it on Sunday and see how many landed. The number is usually a little worse than you thought and completely fixable once you can see it.