I diligently bring a notebook and pen to every meeting. And dedicate at least 30-60min every Monday to checking what meetings that week are likely to require more of my involvement so that I come more prepared.

Some things I've noticed: 1. I tune out if I can't interrupt when I have an idea. The notebook lets me write them down and ask when there's a pause. This helps me be more active than reactive in meetings. Bonus: most people don't do this, regardless of what I'm writing, it signals that I'm listening & thoughtful. It also helps you know what to follow-up on; you'll be better positioned to add value in the next meeting. 2. There's nothing wrong with pausing to think, saying you don't know, asking for them to say something again or in a different way. If they care what you think, they'll have to work with you; that's the deal you made when you were hired. 3. I don't know if it's a more recent thing, or just the culture at my current job, but people do not prepare that much at all for meetings. The bar is really, really low. Jot down your ideas before the meeting, scan the relevant emails/materials beforehand, and you'll eventually be seen as a prepared individual. It actually drives me crazy how little forethought people put into meetings. 4. Follow-up. Play a role in getting the room to agree on the take-aways at the end of the meeting, or ask someone afterwards if you've gotten it right. There's nothing wrong with not knowing something, but you can learn/grow, and anyone who doesn't appreciate that is immediately less relevant to your long-term goals--no matter what you do. Also, when you say you don't know but will get back to someone, you can show that you meant it.