PRESENT PERFECT CONTINUOUS is used to talk:

1. About an action that started in the past, but that may be just finished or not, to emphasize the
duration of the action.

POSITIVE FORM NEGATIVE FORM

QUESTION FORM
Full Contraction Full Contraction
I have been I’ve been waiting I have not been I haven’t been Have I been waiting
waiting waiting waiting
You have been You’ve been You have not been You haven’t been Have you been
waiting waiting waiting waiting waiting
He/she/it has He’s/She’s/It’s He/she/it has not He/she/it hasn’t Has he/she/it been
been waiting been waiting been waiting been waiting waiting
We have been We’ve been We have not been We haven’t been Have we been
waiting waiting waiting waiting waiting
You have been You’ve been You have not been You haven’t been Have you been
waiting visited waiting waiting waiting
They have been They’ve been They have not been They haven’t been Have they been
waiting waiting waiting waiting waiting

With present perfect continuous you can use time expression such as:

just, for, since, all afternoon BUT NOT ever, never, yet, already

PAST PERFECT SIMPLE is used to talk:

1. About an action that happened in the past, before another past action expressed at past simple.
e.g.: When I got home, I saw that the letter had arrived.
When he had finished his homework, he went to bed.

POSITIVE FORM NEGATIVE FORM QUESTION FORM

I had visited I had not visited Had I visited
You had visited You had not visited Had you visited
He/she/it had He/she/it has not Has he/she/it visited
visited visited
We had visited We had not visited Had we visited
You had visited You had not visited Had you visited
They had visited They had not visited Had they visited

To talk about past habits and routines that have changed you can use PAST SIMPLE or the expression
“USED TO”

Ex: I came back home at 14:30 when I went to high school.

I used to come back at 14:30 when I went to high school.
 VERB TENSES AND TIME EXPRESSION
Present simple
Present continuous
Past simple
Past continuous
Present perfect simple
Present perfect continuous
Usually, normally, every day, every year, often,
once a week, twice a month, …
At the moment, in this period, now, right now, …
Yesterday, last week, last month, in 2010, in
December, on Christmas day, …
At that moment, while, in that period, …
Since, for, yet, already, just, ever, never, so far,
lately, still, …
just, for, since, all morning, all day, …