[present perfect] + for + [length of time]
[present perfect] + since + [starting point]
For and since answer the question How long? With the present perfect, they say how long something has been true, up to now.
For + a length of time: for ten minutes, for three days, for a long time, for ages.
For also works with other tenses: I lived in Tokyo for a year. (and now I don't).
Since + the point in time when it started: since Monday, since 9 o'clock, since 2019, since last summer, since I was a child.
Ask with How long have you…? The question is in the present perfect too.
The most common mistake is to use the present simple with for or since.