The quietest person in the meeting is often the one who wrote everything down.

Saying little is not the same as doing little. The person not competing for airtime often has the clearest record of what was decided, who promised what, and what got quietly dropped, because they spent the hour paying attention instead of waiting for a gap. Later, when nobody can remember, that is who everyone turns to.

Try being that person once this week in class or at work. Write down what was actually agreed and who said they would do it. You will understand the thing better, and you will be useful without having to be loud.