[subject] + verb – routines, facts, states
[subject] + am/is/are + [verb]-ing – now, around now
Use the present simple for things that happen again and again, and for facts. Use the present continuous for things that are happening now or around now.
Words like every day, usually, often and never go with the present simple. Words like now, at the moment, today and this week go with the present continuous.
The present simple is for things that stay the same. The present continuous is for things that are true only for now.
Some verbs are about states, not actions: what you know, think, want or like. They stay in the present simple, even about now: know, understand, believe, remember, want, need, like, love, hate, prefer, mean, belong.
Have and think are states in one meaning and actions in another. Have is a state when it means "own", and an action when it means "eat" or "take". Think is a state when it means "believe", and an action when you are using your mind.