The times are very reliable and almost always on time. They will warn you ahead of time if they are running behind on an electronic board in the train. It also shows upcoming stops.
On the SBB app expand your route to see each track arrival and departure ahead of time. When you are getting about 5-10 minutes out from your stop, make your way to the exit door with your luggage. Exit and look for signs that point to your desired new track.
14 minutes is plenty of time if you know your route tracks ahead of time. Click on each section of your route in the app or (+ sign on website) to expand and it shows you each stop your train makes, as well as which track you’ll arrive at and which you’ll need to leave from.
We regularly successfully make train changes with luggage in under 10 minutes when prepared ahead of time.