Present Perfect Simple

We use Present Perfect for talking about actions that started in the past and continue in the present.

Present Perfect Continuous

We use Present Perfect Continuous for an activity that has recently stopped or just stopped.

We use present perfect continuous with "how long" and "for/since" because we want to say that the activity is still happening or has stopped.

Rule #1 Finished vs. unfinished action

Present Perfect: focus on result of a finished action

Present Perfect continuous: focus on duration of unfinished action

Rule #2 Result vs. duration

Present Perfect: focus on result of a finished action

Present Perfect continuous: focus on duration of unfinished action;

Rule #3 How much/how many times vs. how long

Present Perfect: tells how much/how many times

Present Perfect continuous: tells how long the action has been happening

Rule #4 Permanent action vs. temporary action

Present Perfect: used for permanent unfinished action

Present Perfect continuous: used for temporary unfinished action

Rule #5

Present Perfect: used with state verbs (when the verb means state not action)

Present Perfect continuous: used for explanation of the present state or reason for the recent action