One rule
Environment config is for values that change by machine, deployment, or account. Code should not change when you move from your laptop to a teammate’s laptop or a hosting service.
Commit the example. Do not commit the real secret.
What belongs here
Put API keys, database URLs, auth secrets, and public base URLs in env files. For a weekend project, you may only have two or three values. That is fine.
Do not put normal UI text, button labels, or feature names in env files. Those belong in code.