[varispeed]

I used to struggle with this as I am exactly the same.

I just say at the meeting that it's something I need to process and that we should not make any final decisions. I sometimes don't say anything if I think it is not important.

Usually there is no problem. That being said I had a fair share of workplaces that hired bullies, so then I rather quit than fight. Life is too short and there is plenty of job offers.

It helps to take PM or someone else in charge aside and talk about this and neurodivergence and ask them to be more accommodating. In many countries, by law, they are required to make reasonable adjustments for accessibility.