Use Present Perfect Continuous with actions verbs such as cook, play, read, write, run, swim etc.
All the verbs which express action in its meaning are called action verbs.
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Use Present Perfect Simple with non-action verbs such as know, love, believe, understand, like, trust, happy, want, agree, belong, seem, suppose, agree, appear, cost, dislike, forget, hate, mean, need, own, realize, remember etc.
All of these verbs above are non-action verbs because they don?t express any action.
They express feelings, emotions and states.
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