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You can always see if anyone local to you needs dog-walking help, and use it as a test run.
We've ended up with a full time Irish setter due to the owner shielding during lockdown, who we originally met via borrowmydoggy and had been walking weekly for a few years.
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You don't say whether you have a garden, or access to one, which might influence your choice of breed. Thumbs up for rescuing/rehoming given the number of dogs that need it and RSPCA reports that the number of abadoned and unwanted dogs is already increasing due to Covid-19
I'm biased, but a Staffy would tick your boxes in terms of size, the amount of exercise, sharing the sofa, not docile - and there are loads that need a good home.
And having a dog has been good for mental health, particularly at some very dark times...
Your lifestyle sounds totally amenable to having a dog, although if you’ve recently had quite a bit of upheaval, maybe waiting until you have more complete stability would help.
It’s pretty important to have people who you can rely on to walk/dogsit when needed, and you need to socialise the dog and get it prepared for that.
Are you tied to a breed or prepared to rescue? We’re meeting so many COVID puppies in the park and so few rescues. It’s quite depressing when you know how many dogs are in need.