My 401Ks only allow transfers into their fund offerings rather than individual stocks. I pick index funds for expense savings and diversification. I looked at options once and decided it’s too much to for me to manage. I trade maybe 3 times a year mostly in response to macro events.
I think you are smart to use ETFs. I love 'em.
But I would suggest staying out of bond funds and just riding out the storms. Your tech ETF will perform nicely over the long haul.
I have friends who hedge against downturns because they worry. I always suggest that they consider the price they pay in terms of return for such hedging. When they calculate it, they are almost always stunned.
A nicely balanced tech or NASDAQ fund with low expenses is going to out-perform the market (Dow and S&P) nicely through all ups and downs.