Difference Present perfect + present perfect continuous
The present perfect continuous tense is used to talk about a continuous, but not necessarily finished action or situation.
The present perfect tense is used to talk about a finished action or situation.
Compare:
I have been gardening since morning. (Focus on continuity)
I have planted several new saplings. (Focus on completion)
I have been reading since morning. (Focus on continuity)
I have read two books since morning. (Focus on completion)
Temporary and permanent
The present perfect continuous tense is used to talk about more temporary actions and situations; the present perfect tense is used to talk about longer-lasting or permanent situations.
That boy has been standing at the gate for hours. (Temporary action or situation)
The temple has stood on the hill for hundreds of years. (Longer-lasting or permanent situation)