1. PRESENT PERFECT SIMPLE or PRESENT PERFECT CONTINUOUS

2. PRESENT PERFECT SIMPLE
Ongoing situations
With state verbs such as know, understand or like to talk about an unfinished action.
I’ve known him since April.
Completed actions (recent or in time up to now)
For actions that are short and complete (drop, cut, break, stop, lose, etc…
I’ve broken my arm.
She’s dropped the glass.
To emphasize a completed action or a result. It often answers the questions: How many? How much? How far?
He’s called me ten times today.
They’ve run 10 kilometres so far.

3. PRESENT PERFECT CONTINUOUS
Ongoing situations
To emphasise that an action has continued for a long time or is repeated. Often with verbs of duration: wait, stay, run, play, sit, stand, etc.
I’ve been waiting for you for more than two hours.
I’ve been standing in the queue the whole morning.
Present evidence
When there is a present evidence of a recent longer activity.
The floor is wet. It’s been raining for 3 hours.
A: It smells funnny.
B: Oh, sorry, I’ve been cooking sardines.

4. BOTH Ongoing situations
We can use both present perfect simple or continuous to talk about situations that started in the past and continue into the present. Particularly with verbs like do, work, study or live, there’s no difference in meaning.
I’ve worked in the company for 3 years.
I’ve been working in the company for 3 years.