What are you doing at this exact moment? Are you sitting? Are you reading? Are you studying English? When we talk about things that we are doing right now, we use the present progressive (also called the present continuous) to describe those actions.
What do you do every day? Do you wake up, brush your teeth, and go to work? When we talk about repeated or habitual actions, we use the present tense.
This website has good explanations and nice practice exercises.
In the comment box below, please write four things you do every day or every week. Then write two things you are doing right now.