The only difference between the present perfect simple and the best present perfect continuous is the emphasis on time. The present perfect simple focuses on the action itself, for example : - I've just met Anna -He's been to the doctor today Whereas the present perfect continuous focuses on the duration of time an action took: -I've been waiting for 6 hours already! -I have been working for this institute for 10 years -You look all sweaty, what happened to you? I've been playing football all day! To sum up, they both have the same uses but one puts emphasis on time and the other puts emphasis on the action itself

Present Perfect Tense - it tells you about some thing just happened For example, I have done my homework. I have eaten my lunch. I have forgotten your name. Present Perfect Continuous - it tells you about some thing happening from the past till present. For example, I have been teaching English Language for 10 years. I have been sitting here for 10 minutes. It has been raining since morning.

You can find a really good explanation on the Cambridge Dictionary site. here : https://dictionary.cambridge.org/grammar/british-grammar/present-perfect-simple-or-present-perfect-continuous