Present Perfect Simple or Continuous

To emphasize the action, we use the continuous form.

• She's been having a hard time.
• We've been working really hard for a couple of months.

To emphasize the result of the action, we use the simple form.

• He's written a very good report.
• I've made fifteen phone calls this morning.

When an action is finished and you can see the results, use the continuous form.

• Your face is red. Have you been running?
• The phone bill is enormous. You've been calling your boyfriend in Canada, haven't you?

When you use the words 'ever' or 'never', use the simple form.

• Have you ever heard anything so strange in your life?
• I don't know them. I've never met them.