7-hour layover in Colombo — what should I do?

Got a 7-hour layover in Colombo soon and trying to figure out if it’s worth leaving the airport or not.

Is that enough time to quickly explore the city or maybe hit a nearby beach like Negombo? Or would it be too rushed with immigration, traffic, and getting back in time?

Would love any suggestions — quick food spots, things to see, or if I should just stay at the airport and chill.