Well, you can easily search for your answer on google, there is a lot of websites that provide you an authentic answer. However, I want to add one more thing to help you know how to use those two tenses. When you use a continuous tense, you are focusing on the action, or the activity, something is on the act and unfinished, of the act is just a temporary one. When you use a simple tense, you are focusing on the result. For example: I’ve been painting the house white. The focus is on the action – painting – and the action is unfinished. I’ve painted the house. The focus is on the finished result. The activity is finished and we can see the result now. I hope it could help. I'm not good at grammar, but at least I could do my searching for you. Have a good day!

the difference between present perfect and present perfect continuous : we use present perfect when we focus on the action ,and we use present perfect continuous when we focus on the duration of time doing this action .