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Present perfect simple vs. continuous:
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English tenses PDF Grammar rules on all English tenses.
English grammar PDF All PDF rules on e-grammar.org.
1. In some situations we can use both tenses and there is practically no difference in meaning.
It has rained for a long time.
It has been raining for a long time.
Verbs which can be used in this way include: learn, live, sleep, rain, sit, work, wait, stay.
2. Sometimes the simple tense can describe a permanent state, while the continuous tense a temporary activity.
I have lived here for ten years. It is my permanent address.
I have been living here for ten years. And now I am going to move.
Some verbs cannot express this difference, because they are not normally used in the continuous tenses.
Verbs of senses: feel, hear, see.
Verbs expressing emotions: like, love, admire, wish.
Verbs of mental state: know, remember, mean, recognize.
Verbs of possession: belong, own, owe.
Auxiliary verbs: can, must, be + have in some cases.
Other verbs: appear, concern, seem, sound.
All these verbs must be used in the simple form.
We have always had a dog.
I've known him since 1997.
3. Verbs that express a single action (find, start, stop, lose, break. ) are not used in the continuous form.
They've started the fight.
I've lost my purse.
4. There is a difference between a single action in the simple and continuous.
I have painted the hall. (I have completed my work.)
I have been painting the hall. (That is how I have spent the day, but it does not mean that I have finished my job.)
5. A single action in the present perfect continuous comes up to the time of speaking. But it is different with the simple tense.
She's been cooking dinner. (She has not finished cooking. The action is important.)
She has cooked dinner. (The dinner is ready. The result is important.)
6. We can only use the present perfect continuous for uninterrupted actions.
I've been visiting New York for a couple of years.
She has been writing letters since she got up.
In these sentences we describe one uninterrupted incomplete activity.
If the action is repeated or interrupted (we describe a number of completed individual actions), we must use the simple form. (see also the past tense rules).
I have visited New York three times.
She has written four letters since she got up.