simple:
Both the present perfect simple and the present perfect continuous relate a past action to the present, but the present perfect simple suggests a completed action and focuses more on achievements and results

continous:
When we use the present perfect continuous, however, there is usually a suggestion that the activity is not yet completed, or we wish to emphasise the length of time it has lasted or stress the continuous, on-going nature of the activity. The present perfect continuous is often used in conjunction with for or since phrases.