re: For those that pay into a 401k at your work..

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Self. I went Index Fund with low expenses and good returns.

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That's exactly what I've done. I've adjusted a few times over the years, but for the most part it's low cost index funds that have performed well over the long run. I typically look at a list of them and their 1, 5, 10 and max returns and compare which ones have the lowest expenses and go with those.