We use it for things in proress now or around now.

We use Present Perfect Continuous tense

We use Present perfect simple for actions in a period that started in the past and continues to now.

i check my emails when I get home from school. I use........

We use for actions in progress recently ( with recently, lately, all day, etc)

"Have you ever been at sea during a storm?" We use ........

"Are you still living in HawaII these days?" we use

I have been watching the waves from my window. We use

I usually chat online in the evenings. We use