The Present Perfect Continuous has the meaning of "lately" or "recently."
The following signalwords can indicate that the Present Perfect Progressive should be used:
all day
I have been working all day.
since
I have been waiting since 4 o’clock. all day.
for
I have been sleeping for three hours.
how long (in a question) How long has Boris been learning English?
the whole day
He has been watching tv the whole day.