I run this route all the time to visit relatives.
I-95 south to I-495
I-495 South to Massachusetts Exit 25 for I-290 towards Worcester
Take I-290 thru Worcester to I-90 (Mass Pike)
Go one Exit on Mass Pike to I-84 South
Follow I-84 thru MA, CT and into NY
In NY take I-684 South To I-287 East
I-297 Crosses the Hudson River using the Tappan Zee Bridge.
About 7 miles after crossing the TZ bridge turn south onto the New Jersey Garden State Parkway connector road. You are still in NY but the connector takes you into NJ.
Get off the GSP at the last exit. exit 0.