how i learned the difference is that the result in present matters when you use present perfect simple, and the continuity of the action matters when you use present perfect continuous.
e.g. i've been running for 2 hours - PPC
i've run 5 kms - PPS
and you also need to be careful because there are lots of verbs that we mustn't use in continuous tenses (hear, finish, know, understand, etc.)
i also know that live / study / work are typical verbs that are preferably used in PPC, like in the sentence 'i've been living here since '99 or i've been working for IBM for 3 years'.