Sentences..

Present Perfect
I have been there for 3 years.
I haven't spoken with her since she left our shcool.
I have read a new book, I liked that book.
She has just arrived London.
I wrote her a letter yesterday, but I have't got answer yet.

Present Perfect Continous.
I have been eating since morning, but now I'm not eating.
She has been speaking since yesterday and now she is very tired.
What have you been doing for the last 3 hours?
I haven't been sleeping for 5 days.
Has she been working for 3 hours?