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FOR + PERIOD: a "period" is a duration of time - five minutes, two weeks, six years.
For means "from the beginning of the period to the end of the period".
SINCE + POINT: a "point" is a precise moment in time - 9 o'clock, 1st January, Monday.
Since means "from a point in the past until now".
FOR SINCE
A PERIOD A POINT
FROM START TO END FROM THEN TO NOW
>===< x===>|
FOR: For can be used with all tenses. Here are a few examples:
They study for two hours every day.
They are studying for three hours today.
He has lived in Bangkok for a long time.
He has been living in Paris for three months.
I worked at that bank for five years.
Will the universe continue for ever?
We do not use for with "all day", "all the time": I was there all day. (not for all day)
SINCE: Since is normally used with perfect tenses:
He has been here since 9am.
He has been working since he arrived.
I had lived in New York since my childhood.
Both for and since also have other meanings, with no reference to time. Here are some
examples:
LET’S PRACTICE!
https://www.englishclub.com/grammar/verbs-m_for-since_quiz.htm
https://www.english-4u.de/en/tenses-exercises/for-since.htm
http://www.spraz-ila.de/grammar/forsince1.htm
https://www.funteaching.it/project/engl2005/basic/forsince.htm
https://www.englisch-hilfen.de/en/exercises/confusing_words/since_for.htm