Scientists confirm what employees already know: Working from home really does make you happier

• Microsoft CEO Satya Nadella may think that remote work weakens social ties and makes workers less innovative, but the research is in and one thing is clear: Working from home really does make workers happier, healthier and even more productive. But there’s a catch.

It’s been over 5 years since the world went into lockdown, forcing everyone to work from home. While the dangers of the pandemic have since subsided, some working from home remains—although it’s since evolved with many companies calling people back to the office, others embracing flexibility, and many workers caught in the middle of the tug-of-war.

Now, a four-year study by the University of South Australia has confirmed what employees long suspected: they thrive when allowed to work from home.

While not without its challenges, the data strongly suggests that remote work greatly improves work-life balance.

Not only do those who log on from their couch save hours (and cash) by skipping the commute, they’re able to channel that time into things that actually matter. Many use that reclaimed time to invest in their health, whether it’s a gym session, a long walk, or simply unwinding with a creative hobby. Others put it toward family, from shared meals to bedtime stories, while some welcome the chance to stay on top of household responsibilities instead of cramming them into the weekend.

Another notable change was in eating habits. Not having to carry a soggy sandwich from the house to the office, or fork out for an overpriced meal deal, the study found that remote workers are also more likely to eat more fruit and vegetables, as well as more homemade meals. 

But perhaps most striking of all, remote workers gain an extra 30 minutes of rest per night. 

Previous research suggests that being in an office carries a certain level of stress that keeps us awake. In fact, as many as 1 in 2 leaders get Sunday Scaries—work-related anxiety that keeps them up on a Sunday night—and long hours, the pressure to always look on, and risings costs all contribute. 

While remote workers aren’t completely immune to this, the latest study suggests that by cutting (or at least reducing) the daily commute and office politics, employees experienced more energy and less stress.

The productivity dilemma answered

CEOs are unanimously sounding the back-to-work klaxon in the name of one thing: productivity.

Elon Musk, JPMorgan Chase CEO Jamie Dimon and Amazon’s Andy Jassy are perhaps the most vocal about the lack of innovation that comes with home-based working. 

But actually, the University of South Australia research found the opposite—that working from home had no impact on performance. In fact, productivity was stable and in many cases even improved. 

But here’s the catch: Choice matters.

Just like how working in an office can be a great, enjoyable experience for those who actually want to be there, productivity, motivation and wellbeing all improved when remote work was a personal choice, rather than a mandated one.

This story was originally featured on Fortune.com