You’re standing in the kitchen, holding your keys — except you’re not sure why. You walked in here for something, but what? The coffee you wanted is now cold, the wet laundry’s still in the machine, and you're already 10 minutes late. You take a frustrated breath and wonder how you ended up here again. Why is leaving the house always a chaotic rush?

If you can relate, you might know what it’s like to have Attention Deficit Hyperactivity Disorder (ADHD). Until you realize you have it and start developing self-compassion and strategies, you’ve probably spent a ton of time frustrated and beating yourself up. You wonder why the small things, like running errands or annoyingly tedious work tasks, are so hard for you but easy for everyone else. 

Even once you have more awareness, strategies still need to be put into place. We all have to find ways to help us manage our challenges, and for many, an Emotional Support Animal (ESA) can help. They offer practical support through routine and even impact our neurochemistry and nervous system. 

Read on to learn exactly how ESAs can reduce ADHD symptoms, along with co-occuring conditions like anxiety and depression.  

What Is an Emotional Support Animal?

An ESA is any animal that helps you feel better. They don’t need any specialized training; just their mere presence and companionship can make a difference. 

Many studies show that ESAs can reduce feelings of loneliness, stress, anxiety, and depression. They offer non-judgmental and consistent company, along with more structure and routine to the day (and more movement, too). Put together, these habits and interactions help us release more “feel-good” hormones, make focus easier, and allow us to feel more balanced overall.

Understanding ADHD: Challenges & Symptoms

ADHD exists on a spectrum, so symptoms will be a bit different for everyone. It’s kind of a long list of possible symptoms, and everyone selects a few to end up with their own unique combination. 

ADHD mostly affects three areas: 

1. Your ability to pay attention, making you more “inattentive”
2. Higher energy levels, often leading to “hyperactivity”
3. Difficulty with impulse control or “impulsivity”

Most people have a mix of both inattentive and hyperactive symptoms. Here are a few of the most common symptoms and how they pop up in daily life: 

Inattentivity: 

• Needing reminders and lists for everything
• Zoning out during conversations or meetings
• Struggling to "get in the zone" and start new tasks
• Forgetting or losing things often, including what you were about to say
• Getting easily distracted by things like background noise, light, smells, noises, or even tags on your clothes
• Time blindness, like being chronically late because you lose track of time, or always underestimating how long things take

Hyperactivity & Impulsivity

• Talking a mile a minute or interrupting without meaning to
• Having big, fast-moving emotions that feel impossible to control
• Getting stuck in long lines or slow traffic feels like actual torture
• Jumping between five different tasks and finishing none of them
• Bouncing your leg, tapping your pen, or chewing something 24/7
• Feeling like you're “too much” and constantly trying to dial yourself down
• Feeling wired at night and unable to wind down, even when you're exhausted
• Reacting strongly to minor annoyances, like snapping when your phone freezes

How ADHD Overlaps with Anxiety & Depression

ADHD symptoms tend to feel more severe and disruptive when life gets hard and survival mode takes over. The more stressed we are, the less patience and tolerance we have for things outside our control (that goes for everyone). So when anxiety or depression kicks in, ADHD symptoms are likely to become more noticeable.

There’s also a lot of overlap. ADHD can look like anxiety or depression, and vice versa. That’s why some people wonder if they have ADHD, or if they’re simply dealing with stress, burnout, or a hard season of life.

Symptoms like emotional reactivity, trouble making decisions, difficulty focusing, and struggling to regulate emotions can show up in anxiety, depression, and ADHD. The good news? When you begin to manage any co-occurring conditions, ADHD symptoms can feel easier to manage, too. 

How ESAs Help with ADHD Symptoms

Here’s how an ESA might help with daily life for someone with ADHD, when times are easy or hard: 

1. Creating Structure & Routine

Taking care of an ESA means daily responsibilities like feeding, walking, and grooming. You can’t really say no to getting up and feeding your fur baby when they’re staring up at you with puppy eyes (or meowing in your face for breakfast). These repetitive tasks also create a sense of stability in routine, and can help with procrastination and “time blindness.”

While it might sometimes feel annoying to have to go for that walk or play string with your cat when you just wanna Netflix and chill, you’re more likely to feel better after moving around with them. Research shows that just 10 minutes of interacting with your ESA can boost your mood. 

2. Releasing Excess Energy

If you’ve got a lot of energy to get out, a high-energy dog might be a great fit. Playing, walking, running, or just hanging out with them might release some of that restlessness. Even kittens or young cats are a good fit, with their wild “I can do anything” attitude and silliness, offering plenty of laughs and playtime entertainment (that's not to say that older cats aren't also full of energy and silliness!). 

3. Soothing Mood Swings & Emotional Dysregulation

When you’re feeling panicked, repetitively stroking your ESA and feeling their calming presence can have a big impact. Our nervous systems are also regulated by those around us, including animals. 

Anyone who’s had a good cry alone on the bed versus cuddling their cat or dog knows the difference it makes — there’s something extremely comforting about another soul there to hold a safe space for you. 

4. Boosting Focus, Planning, & Executive Function

We all know how hard it can be to focus on a task, especially one you don’t want to do. A work project, school assignment, or even online shopping can feel like pulling teeth. Caring for an ESA might make it easier by either keeping you company or getting you into the habit of doing work at a certain time. Structure and routine increase with having a pet, along with a sense of self-control and independence. Animals love routine, and you can use that to your advantage and create focus time with them. 

5. Easing Loneliness & Building Social Confidence

It’s easy to feel lonely, and if you have social anxiety, it can feel impossible to make friends. An ESA can be like your little buffer, a soul to hang out with and get judgment-free companionship. They can also push you to interact with others more, especially if you get a dog and go out for regular walks. Those little interactions with neighbours add up, with many people reporting feeling less lonely within a few months of getting a dog. 

Who Qualifies for an ESA with ADHD?

Anyone with ADHD can qualify for an ESA. Really, anyone struggling with their mental health, in general, can apply. You might be struggling to write your master's thesis or are an exhausted parent with no patience left, and you’re looking for something to keep your kids company while introducing a routine. You only need to speak to a licensed mental health professional (LMHP) and explain how an ESA helps you to get a valid ESA letter. 

The caveat is to get an ESA where you feel a calming connection and get structure, not added pressure. For example, getting a Border Collie when you barely have time for a 10-minute walk might not be a great fit. 

An ESA should help you:

• Regulate emotions
• Focus and pay attention
• Get comfort when stressed
• Feel connected to another soul
• Establish daily routines and structure
• Get more active, but within your time and energy limits 
• Ease anxiety and overwhelm when you’re panicked and upset

The Best Emotional Support Animals for ADHD

There’s no one single type of animal that’s best for ADHD; it all depends on your lifestyle, preferences, and needs (and the needs of the animal). Here’s what to keep in mind when searching for your ESA: 

Dogs

For anyone looking for more structure and exercise, dogs like Labrador Retrievers, Goldendoodles, or Corgis work well. They’re high energy, loyal, and love a routine. When you get home from work, they’re going to want a 30-minute walk, which science shows can reduce depression and anxiety. Just be sure to get a dog whose energy levels and needs suit your lifestyle (like getting a Shih Tzu or Pug if you want more of a lounging-around dog with short walks). 

Cats

If you want low-maintenance and cuddly, a cat might be your best bet. They’re more independent than dogs but still love company. They need about 30 minutes to an hour of playtime daily, especially if they’re younger or indoor cats. Getting two also helps, since they can play with each other. 

Every cat has their own unique personality, so try fostering to see what they’re like at home with you. Even an older cat that's been ignored at the shelter and just wants love might turn into the best nighttime snuggle bug.

Rabbits or Guinea Pigs

If you or your child gets overstimulated easily, a pair of rabbits or guinea pigs might be a good fit. Rabbits especially tend not to make too much noise, while guinea pigs are quite squeaky (so be prepared for that). They’re gentle, easy to pet, and love to be around their humans. They also need plenty of free time outside of their cages, so it’s important to have space where they can be free.

Just be sure to get two, since both rabbits and guinea pigs can get very stressed and anxious when alone. Guinea pigs, for example, are always sold in pairs (if you get them from a reputable place). Better yet, try calling different shelters since many are given up. Your can also get on a wait list, if needed. 

How to Get an ESA Letter for ADHD

Unlike most bureaucracies, getting an ESA letter is a fast and easy process. Here’s how to start:

1. Get an appointment with a licensed mental health professional (LMHP), which you can do online with Pettable.
2. Explain how your animal supports your mental health (like reducing anxiety or loneliness). 
3. Get your official ESA letter within 24-48 hours (unless you live in AR, CA, IA, LA, MT, which requires a 30-day client-provider relationship). 

Legal Rights: Housing & Workplace Considerations

ESAs aren’t the same as service animals, so their regulations are different. Here’s what you can expect: 

• Housing: The Fair Housing Act (FHA) allows ESAs to live anywhere, even in homes with no-pet policies. They also can’t put any restrictions on their size or breed, or enforce pet rent.

• Workplace: Companies aren’t legally required to allow your ESA at the office. Even if you have a valid ESA letter and a low-key animal that doesn’t disrupt the environment, it’s still up to the employer to allow your ESA into the office or not. 

• Travel and Public Spaces: Airlines and public venues don’t have to accept ESAs — only service animals (and size requirements still may require the animal to ride in cargo or not be allowed in certain spaces). You’ll likely still need to follow the regular pet laws for travelling with your ESA and pay pet travel fees.  

Frequently Asked Questions

Is ADHD a valid reason for an ESA?

Yes. ADHD is recognized under the ADA, so any emotional or behavioral support that comes from an animal is legitimate. 

Can a dog help me focus or calm down?

It’s possible, yes. Dogs (especially calm ones) can have a grounding presence. Physical contact, like cuddling or stroking, helps calm the nervous system. Their need for routine can also create more structure (and exercise), making it easier to follow tasks and focus when it’s time to work. 

Do ESAs need training for ADHD?

No, ESAs don’t need any specific training. As long as they’re well-behaved, safe, and emotionally supportive, any animal can be an ESA. 

What’s the difference between an ESA and a service animal?

Unlike ESAs, service animals get specific training that helps with tasks, like calming panic attacks or reminding you to take your medication. They’re legally allowed in public spaces, while ESAs are allowed in housing only. 

How do I know which animal is right for me?

There’s no specific “best” animal, just one that suits your needs that you can connect and bond with. Think about your schedule, space, energy levels, sensory needs, and availability to meet their needs (walks, exercise, vet expenses, etc.). 

Final Thoughts: An Expert’s View on ESAs for ADHD

ESAs aren’t a “cure” — but they can make a few things in life feel a bit easier. Someone to cuddle when you need comfort, an alarm clock you can’t snooze, and a calm presence when you’re on edge and everything feels off. 

If you’re thinking about getting an ESA, it’s worth it to talk with an LMHP. They can go through the decision process with you and maybe offer a different perspective or ideas you hadn’t thought of before. You can also do a bit of research and look up some of the best ESAs for different mental health needs. Check out which breeds’ energy levels and needs match yours (like exercise, mood, cost, and routine). 

Curious to learn more? Try Pettable’s 3-minute quiz to get started today and match with an LMHP.