One general rule is that if the atom bonded to the benzene ring has lone pairs, it is activating, since it could donate electron density to the ring, making the benzene ring more reactive. Examples of these groups are the methoxy group -OMe, hydroxyl group -OH, amino group -NH2, etc. These groups will promote ortho/para substitution
Additionally, alkyl groups (e.g., methyl, ethyl, etc.) and phenyl groups donate electron density even though there are no lone pairs on the atom bonded to the ring. Since they donate electron density, they are activating and will promote ortho/para substitution.
It is slightly trickier with halogens. Because halogens (e.g., -Cl, -Br, -F) are very, very electronegative, if they are bonded to a ring, they will withdraw electron density, so they are deactivators. However, they still have lone pairs, so they will promote ortho/para substitution.
Meta deactivators do not have lone pairs on the atom attached to the benzene ring. Examples of these groups are the nitro group -NO2, and generally, carbonyl groups such as -COH or -COMe. This is because the carbonyl carbon is electron-deprived, so it desperately wants to withdraw electron density from the ring, which would make the benzene less reactive.
So to sum up: if the atom bonded to the ring has lone pairs, it is a ortho/para activator. The exceptions are halogens (which are ortho/para deactivators) and alkyl groups (which don't have lone pairs but are still ortho/para activators.)
If the atom bonded to the ring has no lone pairs, it is a meta deactivator. Of course, the exception to this rule are the aforementioned alkyl groups.