Present perfect continuous tense

For + Period of Time

Examples:

 for 2 hours

for 5 years

for a week

for a long time

for ten minutes

Many years 

Years 

Centuries 

decades 

Since + Point of Time

Examples:

since Monday

since 2020

since 8 a.m.

since yesterday

since my childhood

Since birthday 

 Since Last night 

.