It's 10 am right now, and there is no delay on the downtown connector.
Keep in mind though that all of our observations go out the window with just one stall or accident. Keep in touch with
www.georgia-navigator.com or 511 on your cell. It's real time, and will allow you to be informed as your driving. Begin to check 511 as you reach the I-575 interchange north of Atlanta. That way you can plan for 75 or 285. By the way, if you must take 285, you want to take it around the west side of the city, not the east.
A PP mentioned XM traffic. It's fairly good. It's updated every 10 minutes or so during rush hour, but only every half hour in the late evening to overnight. I found it unreliable when I worked nights and had to drive through downtown. The info was too old.
I now use the preinstalled Maps app that came with my Iphone 3GS. It provides as close to real time traffic as you can get. I do not believe the 3G has it, but I'm not sure.