Help choosing lighting and return pump

[serenade]

I'm looking at setting up a 4 gallon nano innovative marine but am struggling with what kind of lighting to put over it. I'm planning on using it for anemone splits. But I'm worried about overkill. It came with the standard 8 watt lighting.
I'm looking at either the:
18 watt innovative marine
14 watt coral compulsion par 30 18k reef bulb.
I'm also questioning if I should upgrade the pump before I set it up?
I'm setting it up using sand, rock and water from my current reef systems and will be looking into an ato but considering this one will be in my bedroom I'll be checking it almost daily so initially topping off won't be an issue.

I am definitely open to suggestions as well.

 

[Dorkymk3]

I think a kessil a80 would work out perfect or maybe a full spectrum LED under 20w par38 bulb over it as well.