Both the present perfect simple and the present perfect continuous link the past to the present (see the lesson about the present perfect).However there are some differences of emphasis because , like all the continuous forms , the present perfect continuous emphasises duration (and sometimes repetition)while the simple form emphasises completion and achievement.
ex : I have written some letters (present perfect simple)
       I have been writing these letters for two hours.(present perfect continuous)
Form of the present perfect continuous:
| 
 To be        +     verb      +         ing 
in the present perfect 
 | 
NB: some verbs cannot be put in the continuous form (see the lesson about the present continuous.
verb to work (present perfect continuous)
| 
 Affirmative 
 | 
 Negative 
 | 
| I have been working (I've been working) | 
I have not been working (I haven't been working) | 
| you have been working (you've been working) | 
you have not been working (you haven't been working ) | 
| He has been working (he's been working ) | 
he has not been working (he hasn't been working ) | 
| she has been working (she's been working) | 
she has not been working (she hasn't been working) | 
| It has been working (it's been working ) | 
it has not been working (it hasn't been working ) | 
| we have been working (we've been working) | 
we have not been working (we haven't been working) | 
| you have been working (you've been working) | 
you have not been working (you haven't been working) | 
| they have been working (they've been working) | 
they have not been working( they haven't been working) | 
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