We use the present perfect simple:

• For life experience
• For 'how long' with stative verbs and work / live / study
• For recent things with just / yet / already
• For recent things that are completely finished with a present result

We use the present perfect continuous:

• For 'how long' with for and since, except with stative verbs
• For recent things that are not completely finished with a present result
• For continuous actions with a present result