Two weeks back and around 8AM-8:30AM, Rt. 17 South from Ho Ho Kus area down to Midland Ave was jam packed almost everyday. That was the worst case scenario. Rt 208 at the same time was just as bad. I ended up taking the back road on those days, which shaved several minutes here and there.
Instead of killing yourself in traffic trying to make it to Secaucus station (and then having to find parking in Secaucus), I'd recommend taking the bus from Paramus area to the city directly. There is no need to kill yourself twice over, and you get to relax and get things done while the bus driver fight over traffic.
Alternatively, my preference is the bus !
For example: The stop at the Bergen Mall for the Bus #168 in Paramus at 7:32am gets you into Port Authority at 8:24am ... and there's no switching ! (and the buses are actually a pretty comfortable ride, you can do some work, listen to music or tak a nap !)
Let me know if you have any other Qs ...