Stay off CT15 (Merritt Pkwy) in CT. Low bridges.
I-95 through Connecticut is miserable, starting with the continuous construction in the New Haven area (going on 30 years now) to the 2 lane section east of there all the way to the RI border. If 18 wheelers are passing, everything backs up behind them. The only time I'll travel 95 is Sunday.
I-95 in Mass is a mess. Originally intended to go straight to Boston, instead they routed I-95 along route 128, one of the busiest roads in the northeast.
From Penn, I'd do I-84 through Danbury, Waterbury and Hartford, then pick up the Mass Pike to I-495 and take that to Maine. They have completed the work on 84 and it's in good shape for now. Hit Hartford in the midday, off commute hours.