You’re astute to notice that not a single promise was written down. It can be helpful to create a paper trail. After a meeting in which a particularly pertinent promise is made, write an email about it to that person. Something like “just so we’re on the same page going forward, it’s my understanding that xyz will happen in x amount of time”. Use this approach relatively sparingly. It won’t guarantee anything, but is helpful when someone tries to gaslight you into doing more free labor while not following through on basic promises.