Adding to 'recent past' and 'period to the present' meanings of the Present Perfect Simple
The Present Perfect Continuous is rarely used to talk about ‘experience’, but it adds important concepts to the other two main areas of meaning of the Present Perfect Simple. In the ‘period to the present’ it defines temporary, short term periods usually deriving from a verb in the Present Continuous. And in the ‘recent past’ it contrasts activity against the concluded actions expressed by the Simple version. This contrast is what I call ‘Goldilocks grammar’.